Reverse Barbell Spider Curl

Lie chest down on an incline bench and hold the barbell with an overhand grip.

Keep your chest supported and wrists steady as you curl the barbell.

Slowly lower the load and straighten your elbows without swinging your upper arms.

This movement primarily works your forearms. Focus on controlling the motion through these muscles.

Avoid lifting with your shoulders or folding your wrists to curl the load.

Exhale as you curl and inhale as you lower.

Unlike a regular barbell spider curl, keep your palms facing down throughout.