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Dumbbell One Arm Reverse Spider Curl demonstration
Equipmentdumbbell
Difficultyintermediate
bicepsupper arms

Dumbbell One Arm Reverse Spider Curl

The dumbbell one arm reverse spider curl is an isolation exercise targeting the biceps and forearms. It is performed with a dumbbell in one hand, using a reverse grip to emphasize the brachialis and forearm muscles.

Step-by-Step Form & Technique

  1. 1.Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
  2. 2.Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
  3. 3.Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. 4.Repeat for the desired number of repetitions, then switch arms.

Secondary Muscles

forearms

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