Barbell Incline Reverse grip Spider Curl with Chest Support
- Zielmuskel
- Brachioradialis
- Synergistenmuskeln
- Biceps Brachii, Brachialis
- Equipment
- Barbell
- Körperregion
- Forearms
- Typ
- Strength
The barbell incline reverse-grip spider curl with chest support is an isolation arm exercise done face-down on an incline bench with an overhand (pronated) grip. The reverse grip makes the brachioradialis of the forearm the prime mover, with the biceps brachii and brachialis assisting. Chest support locks the upper arms in place, so it strips out momentum and is ideal for building forearm and lower-biceps thickness.
Barbell Incline Reverse grip Spider Curl with Chest Support: So führst du sie aus
- 1Set an incline bench to roughly 45° and lie face-down with your chest and stomach supported against the pad, feet planted for balance.
- 2Take an overhand (pronated) grip on the barbell, hands about shoulder-width apart, and let your arms hang straight down from the front of the bench.
- 3Brace your core and keep your upper arms vertical and motionless against the support throughout the set.
- 4Curl the bar up toward your forehead by bending only at the elbows, leading with the back of your hands and squeezing the forearms and biceps.
- 5Pause briefly at the top when your forearms are fully contracted, keeping your wrists firm and straight.
- 6Lower the bar slowly under control until your elbows are fully extended and your arms hang straight again.
- 7Complete your reps, then set the bar down safely on the floor or a rack.
Technik-Tipps
- Keep the movement strict — let the chest support do its job and resist any urge to swing the torso or shift your upper arms.
- Lead the lift with the back of your hands and hold your wrists in a neutral, locked position to keep tension on the brachioradialis.
- Use a slow, controlled lowering phase (around 2–3 seconds) to maximize tension through the forearms and lower biceps.
- Start lighter than you would for a standard curl — the pronated grip is weaker, so chase a strong contraction rather than heavy weight.
Häufige Fehler
- Letting the elbows drift forward or off the pad, which shortens the range of motion and shifts work away from the target forearm muscles.
- Using too much weight and bending the wrists to help heave the bar, which kills brachioradialis tension and strains the wrist joint.
- Rushing the lowering phase and dropping the bar, which wastes the most productive part of the rep and risks elbow strain.
- Not fully extending the arms at the bottom, cutting the range short and reducing the stretch under load.
Häufig gestellte Fragen
What muscles does the barbell incline reverse-grip spider curl work?
The overhand grip makes the brachioradialis (a forearm muscle) the prime mover, while the biceps brachii and brachialis assist. Chest support isolates these muscles by removing body momentum.
Why use a reverse (overhand) grip instead of a normal curl grip?
A pronated grip rotates the forearm so the brachioradialis takes the lead and the biceps work at a mechanical disadvantage. This builds forearm thickness and lower-biceps development that a standard supinated curl doesn't emphasize.
How many sets and reps should I do?
As an isolation finisher, 3–4 sets of 10–15 reps works well. Because the reverse grip is weaker, prioritize controlled reps and a full squeeze over heavy loads.
What's a good alternative to this exercise?
A standard reverse-grip barbell curl or an EZ-bar spider curl are close alternatives. The chest-supported incline version is stricter because the pad prevents swinging and keeps the upper arms fixed.
