Barbell Reverse Spider Curl

Instructions

1. Set an incline bench to about 45 degrees and lie chest-down with your arms hanging over the top edge.
2. Grip a barbell with an overhand (pronated) grip, hands shoulder-width apart.
3. Curl the barbell upward by flexing your elbows, keeping your upper arms stationary.
4. Squeeze at the top, then lower the bar under control back to the start.
5. Repeat for the desired reps.