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Band Reverse Spider Curl

Step by step instructions, muscle activation and variants for the Band Reverse Spider Curl.

EasyOuter forearm

About this exercise

The band reverse spider curl is performed prone on an incline bench with an overhand (pronated) grip on a resistance band, targeting the brachioradialis and forearm extensors along with the biceps. The spider (prone incline) position locks the upper arms perpendicular to the floor, eliminating cheating and maximising the peak contraction of the elbow flexors.

How to Perform

  • Set an adjustable bench to a 45–60 degree incline and anchor a resistance band low beneath the bench
  • Lie face down on the incline bench and hold the band ends with both hands using an overhand (pronated) grip, arms hanging straight down
  • Keeping your upper arms stationary and perpendicular to the floor, curl both hands upward toward your shoulders
  • Squeeze the brachioradialis and forearms at the top of the movement
  • Slowly lower your hands back to the fully extended starting position under control
  • Avoid swinging or letting your elbows drift during the curl

Muscle Activation

Primary
Outer forearm
Secondary
Biceps

Common Mistakes

Common mistakes content is coming soon.

About the Band Reverse Spider Curl

The Band Reverse Spider Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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