How to Do Barbell Reverse Spider Curl

Barbell Reverse Spider Curl is a biceps exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Reverse Spider Curl

  1. 01Lie chest-down on an incline bench with the arms hanging vertically toward the floor.
  2. 02Grasp the barbell with a pronated grip, palms facing the floor, with hands shoulder-width apart.
  3. 03Curl the barbell toward the chin by flexing the elbows while keeping the upper arms vertical.
  4. 04Squeeze the forearms at the top of the rep before slowly returning the bar to the hanging position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Reverse Spider Curl

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Angle the torso forward at 30 degrees to ensure the forearms and biceps are working against gravity throughout the full range.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Reverse Spider Curl questions

What muscles does Barbell Reverse Spider Curl work?

Barbell Reverse Spider Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Barbell Reverse Spider Curl correctly?

Lie chest-down on an incline bench with the arms hanging vertically toward the floor. Grasp the barbell with a pronated grip, palms facing the floor, with hands shoulder-width apart. Curl the barbell toward the chin by flexing the elbows while keeping the upper arms vertical. Squeeze the forearms at the top of the rep before slowly returning the bar to the hanging position.

What is the A90 coach tip for Barbell Reverse Spider Curl?

Angle the torso forward at 30 degrees to ensure the forearms and biceps are working against gravity throughout the full range.

Is Barbell Reverse Spider Curl suitable for beginners?

Barbell Reverse Spider Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Reverse Spider Curl?

Barbell Reverse Spider Curl uses barbell.

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