Kettlebell Reverse Spider Curl
Isolate and build your biceps like never before with the Kettlebell Reverse Spider Curl! A unique exercise for serious arm gains.
The Kettlebell Reverse Spider Curl mainly works the biceps, with help from the forearms. You'll need: kettlebells or preacher curl bench.
Required Equipment
Kettlebell Reverse Spider Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Kettlebell Reverse Spider Curl Variations and Alternatives
How to do the Kettlebell Reverse Spider Curl
1. Start by setting an incline (preacher) bench at around a 45-degree angle.
2. Place a kettlebell next to the bench on each side.
3. Kneel behind the bench and lean forward, resting your triceps against the padding, with a neutral spine and face down toward the floor.
4. Grip each kettlebell with an underhand grip (palms facing up) and fully extend your arms downward.
5. Keeping your upper arms stationary and pressed against the bench, curl the kettlebells upwards toward your shoulders.
6. Squeeze your biceps at the top of the movement and hold for a moment.
7. Slowly lower the kettlebells back down to the starting position, fully extending your arms and feeling a stretch in your biceps.
8. Repeat for the desired number of repetitions.
9. Make sure to keep your wrists stable throughout the exercise and control the weight during both the lift and release phases to maximize biceps engagement.
Final Note: Remember to choose a kettlebell weight that allows you to perform the exercise with proper form while still being challenging. It's important to keep the movement controlled and avoid using momentum to lift the weights.
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Kettlebell Reverse Spider Curl FAQs
What muscles does the Kettlebell Reverse Spider Curl work?
The Kettlebell 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 Kettlebell Reverse Spider Curl?
Kettlebells or preacher curl bench.
What workout day should the Kettlebell Reverse Spider Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Reverse Spider Curl variations and alternatives?
Similar exercises include the Band Reverse Spider Curl, Barbell Reverse Spider Curl, Dumbbell Reverse Spider Curl and EZ-Bar Spider Curl.
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