Female model ex_XXYATI

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Upper Arms · Band

Band Reverse Spider Curl

beginnerstrength

Band Reverse Spider Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a band and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachialis, Brachioradialis

How to do Band Reverse Spider Curl

Lie chest-first on an incline bench, with your feet firmly planted on the floor. Hold the ends of a resistance band anchored below the bench, with your arms extended downward and palms facing back (pronated grip).
Curl the handles of the band upwards towards your shoulders by bending your elbows, keeping your upper arms stationary and squeezing your biceps at the top of the movement.
Slowly return to the starting position, extending your arms back down towards the floor.
Repeat the movement for the desired number of repetitions.

Form tips

Keep your elbows stationary to maximize biceps engagement.
Squeeze your biceps at the top of the movement to enhance muscle activation.
Use an appropriate resistance band that challenges you without compromising your form.

Band Reverse Spider Curl alternatives

Barbell Reverse Spider Curl

Biceps · intermediate

Dumbbell Reverse Spider Curl

Biceps · intermediate

Cable Reverse Curl

Biceps · beginner

Spider Curl Ez Bar

Biceps · intermediate

More biceps exercises

Spider Curl Barbell

Biceps · intermediate

Barbell Reverse Biceps Curl

Biceps · intermediate

Spider Curl Dumbbells Simultaneous

Biceps · intermediate

Dumbbell Standing Reverse Curl

Biceps · intermediate

Dumbbell Reverse Grip Biceps Curl

Biceps · intermediate

Kettlebell Curl

Biceps · intermediate

Dumbbell Seated Reverse Grip Concentration Curl

Biceps · beginner

Ez Barbell Curl

Biceps · intermediate

Band Reverse Spider Curl FAQ

What muscles does Band Reverse Spider Curl work?

Band Reverse Spider Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Band Reverse Spider Curl?

You need a band and a bench.

How many sets and reps of Band Reverse Spider Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Reverse Spider Curl good for beginners?

Yes. Band Reverse Spider Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Band Reverse Spider Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Reverse Spider Curl?

Other exercises for the biceps include Barbell Reverse Spider Curl, Dumbbell Reverse Spider Curl, Cable Reverse Curl and Spider Curl Ez Bar.

For developers

Use Band Reverse Spider Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_XXYATI" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_XXYATI",
  "name": "Band Reverse Spider Curl",
  "model": "female",
  "target": "Biceps",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_XXYATI/mp4-720.mp4?…",
    "poster": "https://…/ex_XXYATI/poster.jpg?…"
  }
}