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Visual demonstration of the Band Reverse Spider Curl exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Exercise guide

Band Reverse Spider Curl

4 steps Updated 29/08/2026

Band Reverse Spider Curl is a resistance exercise targeting Biceps (Biceps Brachii).

Step by step

How to perform it

  1. Lie chest-first on an incline bench, with your feet firmly planted on the floor. Hold the ends of a resistance band anchored below the bench, with your arms extended downward and palms facing back (pronated grip).
  2. Curl the handles of the band upwards towards your shoulders by bending your elbows, keeping your upper arms stationary and squeezing your biceps at the top of the movement.
  3. Slowly return to the starting position, extending your arms back down towards the floor.
  4. Repeat the movement for the desired number of repetitions.
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Last updated: 29/08/2026

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Band Reverse Spider Curl

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