Band Reverse Spider Curl

Muscles worked

Setup

1. Set an incline bench to a 45-degree angle.
2. Anchor a resistance band securely under the base of the bench or a heavy object directly in front of it.
3. Lie chest-down on the bench with your collarbones aligned with the top edge and feet firmly on the floor for stability.
4. Grasp the band with an overhand (pronated) grip, shoulder-width apart, letting your arms hang straight down toward the floor.

How to do it

1. Exhale and curl the band toward your forehead by flexing the elbows while keeping your upper arms perfectly vertical.
2. Squeeze the contraction at the top for one second, focusing on the tension in your forearms and outer biceps.
3. Inhale and slowly lower the band back to the starting position using a controlled 3-second eccentric phase.
4. Maintain a slight bend in the elbows at the bottom to keep constant tension on the muscles.

Form checklist

• Keep your elbows pinned in space; do not let them swing forward or backward.
• Maintain a neutral wrist position to avoid excessive strain on the wrist joints.
• Keep your chest in constant contact with the bench to prevent using torso momentum.
• Ensure your neck remains neutral, looking slightly down or forward rather than straining upward.

Pro tips

• Focus on driving the back of your hands toward your shoulders to maximize brachioradialis engagement.
• Think about 'pulling the band apart' slightly as you curl to increase the intensity of the forearm contraction.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction on every rep.
• Use a thicker resistance band or move the bench further from the anchor point to increase the tension at the top of the movement.

Frequently asked

What muscles does the band reverse spider curl work?

The band reverse spider curl primarily targets the biceps.

What equipment do you need for the band reverse spider curl?

The band reverse spider curl uses resistance band.

Is the band reverse spider curl good for beginners?

The band reverse spider curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps