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Upper Arms · Barbell
Barbell Reverse Spider Curl
Barbell Reverse Spider Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii, Brachialis
Secondary muscles
- Forearms · Brachioradialis
How to do Barbell Reverse Spider Curl
- Lie face down on an incline bench with your chest and stomach supported. Hold a barbell with a reverse grip (palms facing down), hands shoulder-width apart. Extend your arms fully so the barbell hangs down towards the floor.
- Curl the barbell upwards towards your shoulders by bending your elbows, focusing on engaging your forearms and biceps.
- Squeeze your forearms and biceps at the top of the movement, ensuring the barbell reaches shoulder height.
- Lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Stabilize your body by engaging your core and pressing your chest firmly against the bench.
- Focus on a smooth and steady motion to avoid jerking or using momentum.
- Control the lowering phase of the exercise to enhance muscle tension and growth.
Barbell Reverse Spider Curl alternatives
More biceps exercises
Barbell Reverse Spider Curl FAQ
What muscles does Barbell Reverse Spider Curl work?
Barbell Reverse Spider Curl mainly works the biceps in the upper arms (Biceps Brachii and Brachialis). The forearms work as secondary muscles.
What equipment do you need for Barbell Reverse Spider Curl?
You need a barbell.
How many sets and reps of Barbell Reverse Spider Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Reverse Spider Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Barbell Reverse Spider Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Reverse Spider Curl?
Other exercises for the biceps include Dumbbell Reverse Spider Curl, Band Reverse Spider Curl, Cable Reverse Curl and Spider Curl Ez Bar.
For developers
Use Barbell Reverse Spider Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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