Step by step instructions, muscle activation and variants for the Kettlebell Reverse Spider Curl.
The kettlebell reverse spider curl is performed lying prone on an incline bench with a pronated (overhand) grip. This position locks the upper arms vertically and removes momentum, while the reverse grip shifts emphasis to the brachioradialis and forearm extensors for direct forearm development.
The Kettlebell 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.
