Dumbbell Reverse Spider Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachialis, Brachioradialis

How to do it

1. Begin by lying face down on an incline bench set at a 45-degree angle, with your chest supported on the bench and your forefeet planted firmly on the floor. Hold a dumbbell in each hand with an overhand grip (palms facing down), arms fully extended toward the floor.
2. Keep your upper arms stationary as you curl the dumbbells up towards your shoulders, focusing on contracting your biceps.
3. Squeeze your biceps at the top of the movement, ensuring your elbows remain steady.
4. Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

• Exhale as you curl the weights up and inhale as you lower them back down.
• Ensure your wrists remain straight and aligned with your forearms throughout the exercise.
• Keep your chest pressed against the bench to prevent any unnecessary movement.