Dumbbell Reverse Spider Curl
Target your brachialis and forearms with the Dumbbell Reverse Spider Curl. Performed on an incline bench with an overhand grip, this curl variation
Description
A variation of the traditional bicep curl that targets the brachialis muscle and forearms. This exercise is performed on an incline bench, holding dumbbells with an overhand grip and curling upwards.
How to Do Dumbbell Reverse Spider Curl
- 1Setup
Set an adjustable incline bench to a 30-45 degree angle and grab a dumbbell in each hand with an overhand grip, palms facing your thighs.
- 2Setup
Lie prone on the incline bench with your chest supported, allowing your arms to hang straight down towards the floor, fully extended.
- 3
Keeping your elbows fixed and tucked, exhale and curl the dumbbells upwards by contracting your forearms and brachialis until the dumbbells are at shoulder height.
- 4
Squeeze the contraction at the top for a moment, ensuring only your forearms and upper arms are doing the work.
- 5
Inhale as you slowly lower the dumbbells back to the starting position with controlled movement, fully extending your arms without letting the weights rest on the floor.
Tips
- Maintain strict form throughout the movement by keeping your upper arms stationary and only allowing your forearms to move.
- Focus on the mind-muscle connection, actively squeezing your brachialis and forearm muscles at the peak of the contraction.
- Control the eccentric (lowering) phase of the movement for 2-3 seconds to maximize muscle fiber recruitment and growth.
- Keep your wrists straight and rigid; avoid flexing or extending them to prevent strain and ensure the target muscles are engaged.
Common Mistakes
- ×Using momentum to lift the weights reduces the effectiveness; lighten the load and focus on a slow, controlled curl.
- ×Flaring elbows out to the sides shifts tension away from the target muscles; keep your elbows tucked close to your body.
- ×Not achieving a full range of motion limits muscle activation; ensure your arms are fully extended at the bottom and curled as high as possible at the top.
Variations
Dumbbell One Arm Reverse Spider Curl
Target your biceps and forearms with the Dumbbell One Arm Reverse Spider Curl. This isolation exercise builds peak bicep contraction and forearm strength.
Dumbbell High Curl
Elevate your bicep training with the Dumbbell High Curl. This exercise targets biceps and anterior deltoids, emphasizing peak contraction and shoulder
Dumbbell Biceps Curl Reverse
Target your forearms and biceps with the Dumbbell Reverse Curl. This variation strengthens grip and arm muscles by curling dumbbells with an overhand grip.
Dumbbell Alternate Seated Hammer Curl
Build powerful biceps and forearms with the Dumbbell Alternate Seated Hammer Curl. This exercise isolates your arm muscles for focused strength and growth.
Related Exercises
Dumbbell Curl Press Extension
Master the Dumbbell Curl Press Extension, a dynamic compound movement that sculpts your biceps, shoulders, and triceps in one fluid motion for complete
Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
Build strong, defined triceps with this seated one-arm overhead dumbbell extension.
Dumbbell One Arm Prone Curl
Target your biceps with the dumbbell one-arm prone curl. This isolation exercise minimizes momentum, ensuring a strict curl for peak bicep contraction.
Dumbbell Kneeling Bicep Curl Exercise Ball
Challenge your bicep strength and core stability with the Dumbbell Kneeling Bicep Curl on an Exercise Ball. Sculpt your arms while enhancing balance.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
Track Dumbbell Reverse Spider Curl in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free