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Upper Arms · Dumbbell
Dumbbell Reverse Spider Curl
Dumbbell Reverse Spider Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the brachialis and forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Brachialis
- Forearms
How to do Dumbbell Reverse Spider Curl
- 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.
- Keep your upper arms stationary as you curl the dumbbells up towards your shoulders, focusing on contracting your biceps.
- Squeeze your biceps at the top of the movement, ensuring your elbows remain steady.
- 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.
Dumbbell Reverse Spider Curl alternatives
More biceps exercises
Dumbbell Reverse Spider Curl FAQ
What muscles does Dumbbell Reverse Spider Curl work?
Dumbbell Reverse Spider Curl mainly works the biceps in the upper arms (Biceps Brachii). The brachialis and forearms work as secondary muscles.
What equipment do you need for Dumbbell Reverse Spider Curl?
You need a dumbbell.
How many sets and reps of Dumbbell 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 Dumbbell Reverse Spider Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Reverse Spider Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Reverse Spider Curl?
Other exercises for the biceps include Barbell Reverse Spider Curl, Band Reverse Spider Curl, Spider Curl Barbell and Cable Reverse Curl.
For developers
Use Dumbbell 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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