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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Biceps
- Equipment
- Resistance bands
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
- 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).
- 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.
- Slowly return to the starting position, extending your arms back down towards the floor.
- Repeat the movement for the desired number of repetitions.
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Variations and related exercises
Alternate Biceps Curl Resistance Band
Alternate Biceps Curl Standing Dumbbells
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Band Reverse Spider Curl
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