Barbell Reverse Spider Curl

Barbell Reverse Spider Curl कैसे करें

1. 1

   Lie face down on an incline bench with your chest supported and arms hanging.

2. 2

   Grip the barbell with an overhand grip, hands shoulder-width apart.

3. 3

   Curl the bar toward your shoulders without moving your upper arms.

4. 4

   Squeeze briefly at the top, then lower slowly to full extension.

5. 5

   Exhale on the curl and inhale on the way down; do not swing or shrug the weight up.