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.

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

Yes. Holding an EZ bar overhand on its angled grips keeps the reverse-grip emphasis, and many lifters find it more comfortable on the wrists. Keep the palms facing down, because the EZ Bar Spider Curl is done with an underhand grip and puts the biceps back in charge.

Is this exercise good for forearm growth?

Yes, it trains the brachioradialis, the thick muscle along the thumb side of the forearm, through a full range while the wrist extensors work to hold the hand level. Add wrist curls if you also want to build the flexors on the underside of the forearm.

How much weight should I use compared with a regular spider curl?

Expect to use noticeably less, because the biceps cannot help as much with the palms facing down. Pick a load you can curl for 8 to 15 controlled reps without your chest leaving the pad or your wrists bending.

Should I do this instead of hammer curls?

Both work the brachialis and brachioradialis, but the neutral grip of the Dumbbell Hammer Curl lets the biceps help more and usually allows heavier loads. Many programs rotate the two or use one of each across the week.

Barbell Spider Curl (Reverse Grip)

What Is the Barbell Spider Curl (Reverse Grip)?

Barbell Spider Curl (Reverse Grip) is an isolation exercise that primarily targets the brachialis and brachioradialis, with secondary emphasis on the biceps brachii and forearm extensors. It is an intermediate-level movement that combines the chest-supported spider curl position with an overhand (pronated) grip on a straight barbell.

Turning the palms down puts the biceps brachii at a mechanical disadvantage, because the biceps is also the forearm's main supinator and attaches to the radius, which rotates with the grip. A study of competitive bodybuilders doing cable curls at the same relative load found lower biceps activity with an overhand grip than with an underhand one. The brachialis attaches to the ulna instead, so its leverage is the same in any grip, and it and the brachioradialis end up carrying a larger share of the lift. The biceps still contributes, so the reverse grip shifts emphasis toward these muscles rather than isolating them.

The incline bench supports the chest and lets the arms hang straight down in front of the body. That takes the hips and lower back out of the lift, so the elbow flexors have to move the bar on their own from the bottom to the top of every rep.

This movement suits lifters who already curl with good control and want extra brachialis and forearm work for thicker-looking arms, usually as an accessory late in an arm or pulling session. The overhand grip keeps the load well below what a standard curl allows. Lifters new to reverse curls can learn the grip with the standing Barbell Curl (Reverse Grip), or ease wrist strain with the EZ Bar Curl (Reverse Grip) before moving to the strict chest-supported version.

Muscles Worked

MuscleActivation

Brachialis: Primary
Brachioradialis: Primary
Biceps Brachii: High
Extensor Carpi Radialis: Medium
Deltoid: Low

Instructions

Set up on a spider curl bench or a steep incline bench and lean chest-down on it, with your chest against the top of the pad and your arms hanging over the edge.
Kneel on the seat or plant your feet on the floor to keep your body steady.
Hold a barbell with a reverse (overhand) grip, hands shoulder-width apart.
Let your arms hang straight down toward the floor, fully extended.
Without moving your upper arms, curl the barbell upward while keeping your wrists straight and elbows fixed.
Curl until your forearms are close to vertical and the bar is near shoulder height, keeping your chest on the pad.
Squeeze at the top of the movement and hold for a brief moment.
Slowly lower the barbell back to the starting position in a controlled motion.
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.
Moving the upper arms
Letting the elbows swing back or forward turns part of the curl into a shoulder movement and takes work away from the elbow flexors.
Lifting the chest off the pad
Raising the torso to heave the bar up brings back the momentum the incline bench is there to remove.
Rushing the reps
Fast, uncontrolled reps minimize time under tension and reduce effectiveness.

Injuries

Barbell Spider Curl (Reverse Grip) is a low risk exercise when performed with proper technique. The chest support protects the lower back, so the risk sits at the wrists and elbows, where the overhand grip on a straight bar concentrates the load.

The most common issues include wrist discomfort or strain, especially if flexibility or grip strength is limited. The wrist extensors work throughout the set to keep the hand level under the bar, and they attach at the outer elbow, so heavy or high-volume reverse curls can irritate the same tendons involved in tennis elbow. A straight bar also locks both forearms fully pronated, which some lifters find uncomfortable at the wrist.

To reduce injury risk, start with lighter weights and ensure proper wrist alignment throughout the curl. Lower the bar under control and avoid snapping the elbows straight at the bottom. If the straight bar bothers your wrists, switch to the angled grips of the EZ Bar Curl (Reverse Grip) or the neutral grip of the Dumbbell Hammer Curl. Once the movement feels solid, progress with a slower lowering phase or a short pause at the top before adding weight.

Stop the set if you feel sharp pain at the outer elbow or wrist, or pain that is still there the next day. Train with a neutral grip until it settles, and see a clinician if it does not.

Overview

Primary Focus: Biceps
Equipment: Barbell and bench
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

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. Holding an EZ bar overhand on its angled grips keeps the reverse-grip emphasis, and many lifters find it more comfortable on the wrists. Keep the palms facing down, because the EZ Bar Spider Curl is done with an underhand grip and puts the biceps back in charge.
Q: Is this exercise good for forearm growth?: Yes, it trains the brachioradialis, the thick muscle along the thumb side of the forearm, through a full range while the wrist extensors work to hold the hand level. Add wrist curls if you also want to build the flexors on the underside of the forearm.
Q: How much weight should I use compared with a regular spider curl?: Expect to use noticeably less, because the biceps cannot help as much with the palms facing down. Pick a load you can curl for 8 to 15 controlled reps without your chest leaving the pad or your wrists bending.
Q: Should I do this instead of hammer curls?: Both work the brachialis and brachioradialis, but the neutral grip of the Dumbbell Hammer Curl lets the biceps help more and usually allows heavier loads. Many programs rotate the two or use one of each across the week.