Barbell Incline Reverse-Grip Spider Curl with Chest Support
The spider curl with an overhand grip: chest on an incline pad, arms hanging straight down, the bar curled up with the knuckles leading.
How to do it
Setup
Overhand grip at shoulder width, chest pressed into the incline pad, bar hanging at arm's length.
Steps
- Curl the bar up toward the forehead, upper arms vertical.
- Squeeze at the top without letting the elbows drift forward.
- Lower back to a full hang below the bench.
Common mistakes
Rocking the chest off the pad: stay down; the support removes the swing. Elbows swinging forward to finish: they hang under the shoulders. Loading it like the underhand spider curl: overhand, take clearly less.
Breathing
Exhale on the curl, inhale lowering.
