# Dumbbell Reverse Spider Curl

A chest-supported dumbbell curl with an overhand grip, done face down on an incline bench with your arms hanging over the top of the pad. Trains the forearms and biceps with no body momentum.

- Beginner · Isolation
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-reverse-spider-curl/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-reverse-spider-curl/

## Muscles worked

- Forearms: 9/10
- Biceps: 8/10
- Front delts: 3/10

## How to do the Dumbbell Reverse Spider Curl

1. Lie face down on the bench, letting your arms hang straight down.
2. Hold a dumbbell in each hand with an overhand grip.
3. Curl the weights up, bending your elbows while keeping your upper arms still.
4. Slowly lower the weights back to the starting position, straightening your arms fully.

### Full technique — 7 steps

1. Set an incline bench and lie face down with your chest supported and arms hanging straight down.
2. Hold a dumbbell in each hand with an overhand grip.
3. Let your upper arms hang nearly vertical and keep them fixed throughout the curl.
4. Keep your chest on the pad and start with elbows fully extended without shrugging your shoulders.
5. Curl the dumbbells upward by bending your elbows until they reach about chin level.
6. Keep your wrists straight at the top without letting the elbows drift forward.
7. Lower the dumbbells back to the hanging start position until the elbows fully straighten.

## Common mistakes

- Driving elbows forward to finish
- Bending the wrist through the curl
- Shortening the bottom range
- Shrugging shoulders during the curl
- Turning the palms up

## Form cues

- Use an overhand grip
- Keep chest on pad
- Keep upper arms still
- Wrists stay straight
- Let arms hang fully

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Reverse Curl](https://seto.fit/exercises/resistance-band-reverse-curl/), [Resistance Band Reverse Spider Curl](https://seto.fit/exercises/resistance-band-reverse-spider-curl/)
- **Cable machine**: [Cable Reverse Curl](https://seto.fit/exercises/cable-reverse-curl/), [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/)
- **Barbell**: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/), [Barbell Reverse Concentration Curl](https://seto.fit/exercises/barbell-reverse-concentration-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Dumbbell Reverse Spider Curl — Beginner**
- Harder: [Seated Zottman Curl](https://seto.fit/exercises/seated-zottman-curl/) — Beginner
- Harder: [Single Arm Dumbbell Zottman Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Reverse Spider Curl work?

Primary: Forearms 9/10, Biceps 8/10. Also works: Front delts 3/10.

### Which joints does the Dumbbell Reverse Spider Curl load?

Elbow: moderate, Wrist: moderate. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the Dumbbell Reverse Spider Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Dumbbell Reverse Spider Curl?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Reverse Spider Curl?

Resistance bands: Resistance Band Reverse Curl, Resistance Band Reverse Spider Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl. Barbell: Bent Over Barbell Curl, Barbell Reverse Concentration Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl.

### What is an easier version of the Dumbbell Reverse Spider Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Dumbbell Reverse Spider Curl?

Seated Zottman Curl (Beginner), Single Arm Dumbbell Zottman Preacher Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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