Description
This exercise is a bicep curl variation done using a barbell with a reverse grip, while lying on an incline bench for chest support. It targets the biceps with greater emphasis on the outer head.
How to Do Barbell Incline Reverse grip Spider Curl with Chest Support
- 1Setup
Set an adjustable incline bench to a 45-60 degree angle and lie prone on it, ensuring your chest is fully supported and your arms hang straight down towards the floor.
- 2Setup
Grasp a barbell with an overhand (pronated or reverse) grip, positioning your hands approximately shoulder-width apart.
- 3
Keeping your elbows tucked close to your sides and stationary, exhale as you curl the barbell upwards towards your chest, focusing on squeezing your forearms and biceps at the peak contraction.
- 4
Slowly lower the barbell back to the starting position with controlled movement, inhaling as you fully extend your arms without locking your elbows.
Tips
- Maintain constant contact between your chest and the bench throughout the entire exercise to prevent momentum and maximize isolation on the target muscles.
- Focus on driving your pinky fingers upwards during the curl to emphasize the brachioradialis and ensure a strong, controlled contraction.
- Control the eccentric (lowering) phase for 2-3 seconds; this increases time under tension and promotes greater muscle hypertrophy.
- Keep your wrists straight and rigid throughout the movement, avoiding any flexion or extension that could shift tension away from the forearms.
Common Mistakes
- ×Using momentum to lift the weight: Ensure your chest remains pressed against the bench and the movement is slow and controlled, without swinging your body or the bar.
- ×Flaring elbows out to the sides: Keep your elbows tucked in close to your torso to maintain tension on the brachioradialis and biceps, and prevent shoulder strain.
- ×Not fully extending the arms at the bottom: Achieve a full range of motion by extending your arms completely at the bottom of the movement to maximize muscle stretch, but avoid locking your elbows.
Variations
Barbell Standing Reverse Grip Curl
Strengthen your forearms and brachioradialis with the Barbell Standing Reverse Grip Curl.
Barbell Reverse Preacher Curl
Build strong, defined forearms and improve grip strength with the Barbell Reverse Preacher Curl.
EZ Barbell Reverse grip Preacher Curl
Perform the EZ Barbell Reverse Grip Preacher Curl to build strong forearms and brachioradialis.
EZ Barbell Reverse Grip Curl
Perform the EZ Barbell Reverse Grip Curl to build strong forearms and target the brachioradialis.
Related Exercises
Barbell Reverse Curl
Target your forearms and brachioradialis with the barbell reverse curl. This exercise builds grip strength and forearm mass using an overhand grip on a
Olympic Barbell Hammer Curl
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Dumbbell Seated Reverse Grip Biceps Curl
Target your brachioradialis with the Dumbbell Seated Reverse Grip Biceps Curl. Build forearm strength and definition with controlled movements.
Dumbbell Cross Body Hammer Curl
Target your brachioradialis and biceps with the Dumbbell Cross Body Hammer Curl. This variation curls the dumbbell across your body, enhancing forearm
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
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