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Forearms · Intermediate

Dumbbell One-Arm Reverse Spider Curl

Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the biceps.

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Exercise overview

Training details

ForearmsBiceps

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set an incline bench and lie chest-down with one dumbbell hanging below the shoulder in a palm-down grip.
  2. 02Keep the chest supported, wrist straight, and upper arm still.
  3. 03Curl the dumbbell toward the front of the shoulder by bending only the elbow.
  4. 04Pause without lifting the chest, then lower until the arm is almost straight.
  5. 05Complete equal repetitions on both sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSpider CurlRelated variationBarbell Biceps CurlRelated variationEZ Barbell Spider Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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