Step by step instructions, muscle activation and variants for the Dumbbell Reverse Spider Curl.
The dumbbell reverse spider curl is performed lying prone on an incline bench with an overhand (pronated) grip. The incline position eliminates momentum and keeps the arms perpendicular to the floor, placing intense isolation on the brachialis and brachioradialis throughout the entire range of motion.
Common mistakes content is coming soon.
The Dumbbell 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.