Arms · Barbell
Barbell Reverse Spider Curl
How to do the barbell reverse spider curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Lie chest-down on an incline bench set near vertical, holding a barbell with a pronated (palms-down) grip and arms hanging straight toward the floor. Keeping your upper arms still, curl the bar up toward your shoulders, then lower slowly back to a full hang.
- 1Forearms and the brachialis on the top of your arm driving the curl
- 2Upper arms locked in place against the bench
- 3Steady tension through a strict palms-down grip
Common mistakes
- Swinging the bar or using your shoulders to start the lift
- Letting your wrists bend or roll out of the pronated grip
- Dropping the bar fast instead of controlling the lowering
Muscles worked
The barbell reverse spider curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the barbell reverse spider curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.