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Dumbbell Reverse Spider Curl Upper Arms

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

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What is the Dumbbell Reverse Spider Curl Upper Arms?

The dumbbell reverse spider curl is a key exercise to effectively target the brachialis and brachioradialis muscles of the upper arms. Suitable for all levels, it enhances the forearms and biceps in a unique way by using the spider position that limits momentum and optimizes muscle contraction.

How to properly perform the Dumbbell Reverse Spider Curl Upper Arms

  1. Sit on a bench with back support, holding a dumbbell in each hand, arms hanging down.
  2. Lean your torso slightly forward.
  3. Keeping your elbows close to your body, curl the weights 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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Complementary exercises

Other exercises for Biceps:

Barbell Biceps Curl (with arm blaster)Straight Bar Cable CurlWide Grip EZ Bar Curls

Explore more exercises with Dumbbells or other exercises for Biceps.

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