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Spider Reverse Curl - Instructions, Variations & Alternatives

Muscles involved

  • Biceps
  • Forearms

    Also known as

    • N/A

    How to perform

    Spider Reverse Curl - Starting position

    Spider Reverse Curl - Starting position

    Spider Reverse Curl - Muscle Under Tension

    Spider Reverse Curl - Muscle Under Tension

    1. Set up & Starting position (Prone lying on an incline bench with chest support)
      Set a bench at a 30 to 45 degree incline and place the weight on a support behind the backrest so that it can be easily grabbed from the bench (or get somebody to hand it to you). Lean forward on the bench so your chest is supported, firmly press your feet on the ground and grasp the weight with a overhand grip. Allow your arms to hang straight down toward the floor.

    2. Concentric phase
      Keeping your upper arms still (and perpendicular to the ground), curl the weight toward your shoulders by moving your forearms toward your biceps. Keep lifting until the tops of your forearms make forceful contact with your biceps.

    3. Isometric hold (optional) - Hold the contraction for a moment.

    4. *Eccentric phase Lower the weight to the starting position and repeat the movement.

    Common Mistakes & Tips

    Reverse Curl emphasizes the forearm extensors and is particularly effective in building up the brachialis and brachioradialis muscles in order to make your arms look wider. Using a thumbless grip will prevent the bar from resting on your thumb and force your brachioradialis to work even harder.

    Exercise Alternatives