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
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Dumbbell Reverse Spider Curl
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.
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How to do Dumbbell Reverse Spider Curl
- 01Setup
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.
- 02Setup
Lie prone on the incline bench with your chest supported, allowing your arms to hang straight down towards the floor, fully extended.
- 03
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.
- 04
Squeeze the contraction at the top for a moment, ensuring only your forearms and upper arms are doing the work.
- 05
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.
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Is Dumbbell Reverse Spider Curl good for beginners?
Dumbbell Reverse Spider Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Reverse Spider Curl?
You need Dumbbell to perform Dumbbell Reverse Spider Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Reverse Spider Curl?
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.
What are common mistakes when doing Dumbbell Reverse Spider Curl?
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.
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Free · iPhone only · Available on the App Store