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Intermediate
Dumbbell Reverse Spider Curl
4 steps Updated 29/08/2026
Dumbbell Reverse Spider Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
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How to perform it
- Begin by lying face down on an incline bench set at a 45-degree angle, with your chest supported on the bench and your forefeet planted firmly on the floor. Hold a dumbbell in each hand with an overhand grip (palms facing down), arms fully extended toward the floor.
- Keep your upper arms stationary as you curl the dumbbells up towards your shoulders, focusing on contracting your biceps.
- Squeeze your biceps at the top of the movement, ensuring your elbows remain steady.
- Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dumbbell Reverse Spider Curl
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