Barbell Reverse Spider Curl

Expert Advice

Keep your elbows stationary and focus on isolating the biceps throughout the movement.

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.

Primary

Biceps100%

Equipment

Barbell

Exercise Type

Strength