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Dumbbell Reverse Spider Curl

Learn how to properly perform the Dumbbell Reverse Spider Curl with this complete demonstration video.

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What is the Dumbbell Reverse Spider Curl?

The reverse spider curl with dumbbells is an isolation exercise that primarily targets the biceps while enhancing muscle endurance and growth. Its inclined position maximizes muscle contraction and minimizes the activation of other muscle groups. This exercise is ideal for those looking to strengthen and define the arms.

How to properly perform the Dumbbell Reverse Spider Curl

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms extended down.
  2. Lean your torso slightly forward while keeping your back straight.
  3. Keeping your elbows stationary, curl the dumbbells up towards your shoulders.
  4. Squeeze your biceps at the top of the movement.
  5. Lower the dumbbells back down in a controlled manner.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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