Dumbbell Reverse Spider Curl

Muscles worked

Setup

1. Set an incline bench to an angle of approximately 45 degrees.
2. Lie prone (chest-down) on the bench with your feet firmly on the floor or the bench supports for stability.
3. Grasp a pair of dumbbells with a firm pronated (overhand) grip, palms facing your legs.
4. Let your arms hang straight down toward the floor, ensuring your shoulders are retracted and stable.

How to do it

1. While keeping your upper arms stationary and perpendicular to the floor, exhale as you curl the weights toward your shoulders.
2. Squeeze your forearms and biceps hard at the top of the movement for a one-second pause.
3. Inhale as you slowly lower the dumbbells back to the starting position using a controlled 3-second eccentric tempo.
4. Stop just short of full elbow lockout at the bottom to maintain constant tension on the target muscles.

Form checklist

• Keep your elbows fixed in space; do not allow them to swing forward or flare outward.
• Maintain a neutral wrist position throughout the movement to avoid excessive strain on the wrist joint.
• Ensure your chest remains glued to the bench to prevent using momentum from the lower back.
• Keep your neck in a neutral position, looking slightly ahead of the bench.

Pro tips

• Squeeze the dumbbell handles as hard as possible to increase neural drive and maximize forearm recruitment.
• Focus on the 'mind-muscle connection' by imagining you are trying to touch the back of your hands to your anterior deltoids.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction on every rep.
• Perform the eccentric (lowering) phase even slower, taking 5 seconds to reach the bottom.

Frequently asked

What muscles does the dumbbell reverse spider curl work?

The dumbbell reverse spider curl primarily targets the biceps, and also works the triceps as secondary muscles.

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

The dumbbell reverse spider curl uses dumbbell.

Is the dumbbell reverse spider curl good for beginners?

The dumbbell 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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