Barbell Reverse Spider Curl
Expert Advice
Keep your elbows stationary and focus on isolating the biceps throughout the movement.
How-to-do Steps
- Lie face down on an incline bench with your chest against the pad.
- Hold a barbell with an underhand grip (palms facing up) and let it hang directly below you.
- Curl the barbell towards your shoulders, keeping your elbows fixed in place.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Reverse Spider Curl primarily targets the Biceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps100%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Reverse Spider Curl work?
Barbell Reverse Spider Curl primarily targets the Biceps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Reverse Spider Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Reverse Spider Curl suitable for beginners?
Barbell Reverse Spider Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
