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Dumbbell Reverse Spider Curl

A pronated-grip curl performed chest-down with arms hanging vertically, hitting the brachioradialis through a strict, momentum-free range.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-reverse-spider-curl

Demonstration coming soon

Primary

Brachioradialis

Secondary

Biceps brachiiBrachialisWrist extensors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Set an incline bench to roughly 45 degrees.
  2. 02Lie chest-down with the head past the top of the pad.
  3. 03Let both arms hang straight down holding dumbbells palms facing back.
  4. 04Brace the feet and press the chest into the pad.

Execution

  1. 01Curl the dumbbells up while keeping the palms pronated.
  2. 02Keep the upper arms hanging vertically as the elbows bend.
  3. 03Squeeze at the top without lifting the chest.
  4. 04Lower under control to a full hang.

Checkpoints

  • -Grip stays palms-down throughout the set.
  • -Upper arms stay perpendicular to the floor.
  • -Chest never leaves the pad.
  • -Wrists stay straight against the load.

Common mistakes

  • -Letting the palms rotate toward neutral under fatigue.
  • -Swinging the dumbbells to start reps.
  • -Bending the wrists backward.
  • -Cutting the bottom stretch short.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps with light loads.
  • -Slot after primary biceps work as a forearm-focused finisher.
  • -The hanging position makes cheating impossible, so drop the ego on load selection.

Related exercises

One-Arm Dumbbell Reverse Spider Curl

Dumbbell / Arms

EZ Barbell Spider Curl

Barbell / Arms

Prone Incline Dumbbell Curl

Dumbbell / Arms

Dumbbell Reverse Preacher Curl

Dumbbell / Arms

Out now

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