Dumbbell Reverse Spider Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Reverse Spider Curl is an isolation exercise that primarily targets the biceps while also engaging the forearms, particularly the brachioradialis. Performed with dumbbells, this exercise is usually executed on an incline bench set at about 45 degrees, with the chest supported and arms hanging down. Using an overhand (pronated) grip, the lifter curls the dumbbells upward while keeping the elbows stationary and close to the body, ensuring that the biceps and forearms bear the brunt of the effort. This controlled movement emphasizes muscle contraction at the top and a slow, deliberate lowering phase, making it highly effective for building both biceps size and forearm strength.
How to Perform
Position an incline bench at roughly 45 degrees and pick up a pair of dumbbells. Sit on the bench with your chest pressed against the incline and let your arms hang naturally straight down.
Grip the dumbbells with your palms facing downward (overhand grip), keeping your hands about shoulder-width apart. Ensure your wrists are neutral and not bent.
With your elbows fixed close to your torso and upper arms still, lift the dumbbells toward your shoulders by flexing your biceps. Focus on controlled movement and inhale as you curl the weights upward.
Pause briefly at the top to fully engage your biceps and forearms, then gradually lower the dumbbells back to the starting position, exhaling as you descend. Avoid using momentum or swinging the weights.
Continue the movement for your chosen number of repetitions, maintaining strict form throughout to maximize biceps activation and minimize strain on the wrists or shoulders.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows locked in place throughout the curl, making sure the motion comes only from your biceps, not from swinging or jerking the dumbbells.
At the peak of the lift, deliberately tighten your biceps to fully engage the muscle and enhance contraction.
Maintain a neutral wrist position during the entire exercise, preventing your wrists from bending inward or outward to avoid strain.
How Not to Perform
Do not let your elbows drift forward, backward, or outward; moving them takes tension off the biceps and reduces the effectiveness of the exercise.
Avoid swinging your body or using momentum to lift the dumbbells, as this shifts the load away from the biceps and can strain your lower back or shoulders.
Do not curl the wrists upward, downward, or sideways; keeping them neutral is essential to protect the wrists and maintain proper force on the biceps and forearms.
Do not lift weights that are too heavy, causing you to compromise form or recruit other muscles to complete the curl.
Avoid rushing through the movement; rapid reps reduce biceps engagement and can lead to poor control or injury.
Do not allow your chest to lift off the incline bench or your upper arms to move excessively; stability is key to isolating the biceps.
Avoid neglecting the lowering phase; dropping the dumbbells quickly wastes energy and misses the opportunity for full biceps engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
