Dumbbell Reverse Spider Curl
Description
The dumbbell reverse spider curl is a forearm and brachialis exercise performed lying chest-down on an incline bench with dumbbells held in an overhand (pronated) grip. The combination of the chest-supported incline position and the overhand grip creates one of the strictest possible brachialis isolation setups.
Equipment Required
Dumbbell Reverse Spider Curl Instructions
- Set an adjustable bench to roughly 45 to 60 degrees. Lie face down with chest pressed against the pad.
- Let your arms hang straight down with a dumbbell in each hand. Use an overhand (pronated) grip — palms facing back.
- Brace your core. Keep your chest pressed into the pad throughout.
- Curl both dumbbells up by bending at the elbows. Keep the overhand grip the entire time.
- Continue until your forearms are roughly horizontal. Squeeze hard at the top.
- Lower under control over two to three seconds.
- Keep your upper arms still — only forearms move.
- Use lighter weight than standard spider curls. Repeat for the desired number of reps.
Dumbbell Reverse Spider Curl Form & Visual
Dumbbell Reverse Spider Curl Benefits
- Strictest possible brachialis isolation
- Chest-supported position eliminates all body english
- Loads the bicep stretch position effectively
- Builds arm thickness
- Helps prevent tennis elbow
- Excellent finisher for arm workouts
Dumbbell Reverse Spider Curl Muscles Worked
- Brachialis
- Brachioradialis
- Forearm extensors
- Biceps brachii (reduced)
Dumbbell Reverse Spider Curl Variations & Alternatives
- Dumbbell Prone Incline Curl (underhand)
- Dumbbell Reverse Preacher Curl
- Dumbbell Zottman Curl
- Spider Curl (regular)
- Reverse Curl (standing)
