Band Reverse Spider Curl
Crush your biceps with the Band Reverse Spider Curl! Intensify your bicep workouts.
The Band Reverse Spider Curl mainly works the biceps, with help from the forearms. You'll need: incline bench or resistance bands.
Required Equipment
Band Reverse Spider Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors); Side Biceps (brachialis)
Band Reverse Spider Curl Variations and Alternatives
How to do the Band Reverse Spider Curl
Set up a resistance band securely at the base of an inclined bench or a similar prop, ensuring it is firmly anchored and won't come loose during the exercise.
Lean your torso forward against the incline bench, chest pressed against the pad. Stagger your feet for stability, and slightly bend your knees.
Grab the resistance band handles with an underhand grip (palms facing upward) and fully extend your arms towards the ground. This is your starting position.
Exhale as you curl the bands up towards your shoulders, focusing on contracting your biceps tightly. Keep your upper arms stationary, and only move your forearms during the curl.
Squeeze your biceps at the top of the movement for a second.
Inhale as you slowly lower the handles back to the starting position in a controlled manner, fully extending your arms and feeling a stretch in your biceps.
Repeat for the desired number of repetitions and sets.
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Band Reverse Spider Curl FAQs
What muscles does the Band Reverse Spider Curl work?
The Band Reverse Spider Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Band Reverse Spider Curl?
Incline bench or resistance bands.
What workout day should the Band Reverse Spider Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Reverse Spider Curl variations and alternatives?
Similar exercises include the Band 45-Degree Bicep Curl, Band Across-Chest Bicep Curl, Band Incline Bicep Curl and Band Kneeling Preacher Curl.
Training calculators
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