Reverse Grip Barbell Spider Curl

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Reverse Grip Barbell Spider Curl

Reverse Grip Barbell Spider Curl: A Comprehensive Guide to the Ultimate Arm Exercise

When it comes to sculpting your arms, there are countless exercises to choose from. However, if you're looking for an exercise that specifically targets your biceps and provides impressive results, look no further than the reverse grip barbell spider curl. In this article, we'll provide a detailed breakdown of this exercise, including how to perform it correctly, its benefits, and tips for maximizing your results.

What is the Reverse Grip Barbell Spider Curl?

The reverse grip barbell spider curl is a variation of the traditional spider curl that places a unique emphasis on the biceps. Unlike other bicep exercises that primarily engage the short head of the biceps, the reverse grip spider curl primarily targets the long head, which is responsible for adding width and thickness to the upper arm.

To perform the reverse grip barbell spider curl, follow these steps:

  1. Start by positioning an adjustable preacher curl bench at a slightly inclined angle.
  2. Grab a barbell with an underhand grip, hands shoulder-width apart, and let it rest on the angled bench pad, allowing your arms to fully extend. This is your starting position.
  3. Slowly lift the barbell towards your body while keeping your upper arms and elbows fixed against the pad. Focus on squeezing your biceps at the top of the movement.
  4. Pause for a moment, then slowly lower the barbell back to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

Benefits of Reverse Grip Barbell Spider Curl

  1. Targeted Bicep Development: As mentioned earlier, the reverse grip spider curl emphasizes the long head of the biceps, promoting balanced arm development and a fuller, more defined look.
  2. Increased Bicep Activation: This exercise allows for greater activation of the biceps compared to traditional bicep exercises, such as curls or hammer curls, due to the fixed upper arm position against the pad.
  3. Reduced Risk of Cheating: By resting your upper arms against the bench pad, you eliminate the possibility of using momentum or swinging to lift the weight, thus maximizing the tension on your biceps and minimizing the risk of injury.
  4. Improved Mind-Muscle Connection: Because you're isolating the biceps throughout the movement, the reverse grip spider curl promotes a stronger mind-muscle connection, allowing you to better mentally focus on the contraction of the biceps and achieve a more effective workout.

Tips for Effective Reverse Grip Barbell Spider Curl

To ensure you're getting the most out of your reverse grip barbell spider curl workouts, keep the following tips in mind:

  1. Maintain Proper Form: It's crucial to maintain strict form throughout the exercise. Avoid swinging or using excessive momentum, and keep your upper arms fixed against the pad at all times.
  2. Controlled Movements: Focus on controlling both the lifting and lowering phases of the exercise. Slowing down the movement and feeling the contraction of your biceps will enhance muscle recruitment and increase the effectiveness of the exercise.
  3. Utilize Appropriate Weight: Choose a weight that challenges you without sacrificing proper form. It's better to select a weight that allows you to complete the movement with full control rather than using excessive weight and compromising your technique.
  4. Consider Using An EZ-Bar: If you find using a straight barbell uncomfortable due to wrist or wrist joint issues, consider using an EZ-bar instead. The angled grips can help alleviate any discomfort and allow for a more ergonomic hand position.
  5. Include in Your Bicep Routine: Incorporate the reverse grip barbell spider curl into your overall bicep routine, combining it with other exercises like hammer curls, concentration curls, or chin-ups, to target your biceps from various angles and ensure comprehensive arm development.


The reverse grip barbell spider curl is a highly effective exercise for building impressive biceps. By targeting the long head of the biceps and promoting balanced arm development, this exercise can help you achieve the sculpted arms you desire. Don't forget to prioritize proper form, controlled movements, and an appropriate weight to fully maximize your results. Add the reverse grip barbell spider curl to your bicep routine, and watch your arms transform into a symbol of strength and definition.

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