Dumbbell Reverse Spider Curl

Dumbbell Reverse Spider Curl

Description

This exercise involves holding a dumbbell in each hand and performing a reverse curl while keeping the elbows close to the body, resembling a spider crawling up a wall. It primarily targets the biceps and forearms.

Muscle Group

Equipment Required

Dumbbell Reverse Spider Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing down.
  2. Extend your arms in front of you and keep them straight.
  3. Slowly curl the dumbbells towards your shoulders while keeping your elbows close to your body.
  4. Pause for a moment at the top of the movement and squeeze your biceps.
  5. Slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Dumbbell Reverse Spider Curl Form & Visual

Dumbbell Reverse Spider Curl

Dumbbell Reverse Spider Curl Benefits

  • Targets the biceps muscles
  • Improves arm strength and definition
  • Can be done with a variety of weights to increase or decrease intensity
  • Can be done seated, which can be more comfortable for those with back or balance issues
  • Can be easily modified for different fitness levels

Dumbbell Reverse Spider Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Dumbbell Reverse Spider Curl Variations & Alternatives

  • dumbbell-spider-curl
  • dumbbell-reverse-curl
  • barbell-spider-curl
  • barbell-reverse-curl
  • ez-bar-spider-curl
  • ez-bar-reverse-curl