Barbell Spider Curl (Reverse Grip)

Barbell Spider Curl (Reverse Grip)

Overview

Target Muscle Groups:
Biceps, forearms.
Equipment:
Barbell, bench.
Difficulty:
Intermediate.
Log Type:
Reps and weight.

General Information

Barbell Spider Curl (Reverse Grip) is an isolation exercise that primarily targets the biceps brachii (especially the brachialis) and forearm extensors, including the brachioradialis. It is an intermediate level exercise that combines strict curling mechanics with an unconventional grip to emphasize both the upper arms and forearms.

The reverse grip significantly shifts the tension from the biceps long head to the brachialis and forearms, offering a unique variation to the standard spider curl. The forward-leaning angle created by the incline bench eliminates torso involvement, forcing the arms to work harder through the entire range of motion.

This movement is ideal for lifters looking to develop thicker arms and stronger forearms. It also helps correct muscle imbalances between the biceps and forearms by reducing reliance on the stronger biceps head and targeting weaker supporting muscles.

Instructions

  1. Set up an incline bench at about a 45-degree angle and rest your chest against it, facing the bench.
  2. Hold a barbell with a reverse (overhand) grip, hands shoulder-width apart.
  3. Let your arms hang straight down toward the floor, fully extended.
  4. Without moving your upper arms, curl the barbell upward while keeping your wrists straight and elbows fixed.
  5. Squeeze at the top of the movement and hold for a brief moment.
  6. Slowly lower the barbell back to the starting position in a controlled motion.
  7. Repeat for the desired number of reps.

Common Mistakes

Using excessive weight

Too much weight encourages cheating and increases the risk of wrist and elbow strain.

Breaking wrist alignment

Bending the wrists excessively during the lift can lead to discomfort or even injury over time.

Lifting with the shoulders

Engaging the shoulders reduces bicep and forearm activation and ruins the purpose of the exercise.

Rushing the reps

Fast, uncontrolled reps minimize time under tension and reduce effectiveness.

Injuries

Barbell Spider Curl (Reverse Grip) is a medium risk exercise due to increased tension on the wrists and forearms from the reverse grip position.

The most common issues include wrist discomfort or strain, especially if flexibility or grip strength is limited. Using too much weight or improper grip width can also cause elbow or forearm tendon irritation over time.

To reduce injury risk, start with lighter weights and ensure proper wrist alignment throughout the curl. Warming up the forearms before the exercise and stretching them afterward can also improve durability and reduce strain.

Frequently Asked Questions

Q: What’s the main benefit of the reverse grip in this curl?

It shifts emphasis to the brachialis and forearm muscles for more balanced arm development.

Q: Can I use an EZ bar instead of a straight barbell?

Yes, an EZ bar can reduce wrist strain and still provide a similar training effect.

Q: Is this exercise good for forearm growth?

Yes, the reverse grip forces the forearm extensors to work harder than in a standard curl.

Overview

Target Muscle Groups:
Biceps, forearms.
Equipment:
Barbell, bench.
Difficulty:
Intermediate.
Log Type:
Reps and weight.