Dumbbell Reverse Spider Curl
Build bigger biceps with Dumbbell Reverse Spider Curls! Isolate & target your biceps for maximum growth. Crush your fitness goals!
The Dumbbell Reverse Spider Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells and incline bench.
Required Equipment
Dumbbell Reverse Spider Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Dumbbell Reverse Spider Curl Variations and Alternatives
How to do the Dumbbell Reverse Spider Curl
Set up an incline bench at a 45-degree angle.
Lie face down on the bench with your torso and abdomen pressed against the back support, legs straight and feet securely on the floor.
Hold a dumbbell in each hand with an overhand grip (palms facing down), arms hanging straight down towards the floor.
Keeping your upper arms stationary, exhale as you curl the weights upwards towards your shoulders, only moving your forearms.
Contract your biceps fully at the top of the movement, pausing briefly to maintain tension in the muscles.
Inhale as you slowly lower the dumbbells back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions and sets.
Note: Ensure the movement is controlled and focus on squeezing the biceps to maximize the effectiveness of the exercise. Avoid using momentum or swinging the weights to prevent injury and to keep the tension on the targeted muscle groups.
---
Dumbbell Reverse Spider Curl FAQs
What muscles does the Dumbbell Reverse Spider Curl work?
The Dumbbell 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 Dumbbell Reverse Spider Curl?
Dumbbells and incline bench.
What workout day should the Dumbbell Reverse Spider Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Reverse Spider Curl variations and alternatives?
Similar exercises include the Band Reverse Spider Curl, Barbell Reverse Spider Curl, Alternating Dumbbell Incline Curl and Alternating Dumbbell Incline Hammer Curl.
Training calculators
Work out the numbers behind your training before your next session.