Target Muscles
| Basic Muscle Groups |
|---|
| Biceps (Main Target) |
| Forearms |
| Advanced Muscle Groups |
|---|
| Caput-longum(long) (Main Target) |
| Bicep-brachialis |
| Caput-breve(short) |
| Brachioradialis |
Difficulty
Steps
Lie face down on an incline bench with your chest supported and hold a barbell with an overhand grip, arms extended downwards.
Curl the barbell upwards towards your shoulders, keeping your elbows stationary and squeezing your biceps at the top.
Lower the barbell back down in a controlled manner, then repeat.
Benefits
The barbell reverse spider curl isolates the biceps brachii, particularly the long head, and the brachialis muscle. By performing the curling motion with the body in a prone position, it minimizes momentum and emphasizes the contraction of the biceps, leading to improved muscle development and strength.
Equipments
