Equipmentdumbbell
Difficultybeginner
bicepsupper arms
Dumbbell Reverse Spider Curl
The dumbbell reverse spider curl is an isolation exercise targeting the biceps and forearms. It is performed standing with dumbbells, focusing on curling the weights with palms facing the body, which emphasizes the brachialis and forearm muscles.
Step-by-Step Form & Technique
- 1.Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended.
- 2.Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 3.Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4.Hold the contracted position for a brief pause as you squeeze your biceps.
- 5.Inhale and slowly begin to lower the dumbbells back to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
forearms
Track Dumbbell Reverse Spider Curl in RepEight
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