Dumbbell One Arm Reverse Spider Curl

Setup

1. 01Lie chest-down against a steep incline bench or spider bench pad.
2. 02Let the working arm hang straight down in front of the pad.
3. 03Grip the dumbbell with a pronated palm-back grip.
4. 04Brace your feet and free hand to keep the torso still.

Execution

1. 01Curl the dumbbell up while keeping the knuckles pointing forward.
2. 02Keep the upper arm vertical and motionless.
3. 03Squeeze at the top without letting the elbow drift back.
4. 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.