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Dumbbell One Arm Reverse Spider Curl
A single-arm pronated curl performed chest-down over the steep side of an incline or spider bench, isolating the brachioradialis with the arm hanging in free space.
ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-one-arm-reverse-spider-curl
Demonstration coming soon
Primary
Brachioradialis
Secondary
Biceps brachiiBrachialisWrist extensors
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
- 01Lie chest-down against a steep incline bench or spider bench pad.
- 02Let the working arm hang straight down in front of the pad.
- 03Grip the dumbbell with a pronated palm-back grip.
- 04Brace your feet and free hand to keep the torso still.
Execution
- 01Curl the dumbbell up while keeping the knuckles pointing forward.
- 02Keep the upper arm vertical and motionless.
- 03Squeeze at the top without letting the elbow drift back.
- 04Lower slowly to a dead hang at full extension.
Checkpoints
- -The upper arm hangs plumb to the floor for the whole set.
- -The palm stays pronated from start to finish.
- -The torso does not rock against the pad.
- -Every rep starts from a fully straight arm.
Common mistakes
- -Swinging the dumbbell out of the bottom position.
- -Letting the grip rotate toward neutral as fatigue sets in.
- -Shortening the range at the bottom.
- -Choosing a load that breaks the strict upper-arm position.
Programming notes
- -Use 3 sets of 10 to 15 reps per arm as a finisher for arm day.
- -The vertical arm loads the stretched position, so control the eccentric.
- -Rotate it with reverse preacher curls to vary the resistance curve.
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