Dumbbell Reverse Spider Curl
Gym Exercise Card
Equipment
The Dumbbell Reverse Spider Curl focuses on isolating the forearm and bicep muscles by using an incline bench. This exercise is excellent for enhancing arm strength and size through improved range of motion while minimizing shoulder involvement.
How to do it
- Set an incline bench to about 45 degrees.
- Lie chest-down on the bench, holding dumbbells with a pronated grip.
- Allow your arms to hang straight down, fully extended.
- Curl the dumbbells upward by bending your elbows.
- Slowly lower the weights to the starting position.
Muscles worked
Primary Brachioradialis
Secondary Biceps Brachii Brachialis
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.