How to do the Dumbbell Reverse Spider Curl
- Lie face down on the bench, letting your arms hang straight down.
- Hold a dumbbell in each hand with an overhand grip.
- Curl the weights up, bending your elbows while keeping your upper arms still.
- Slowly lower the weights back to the starting position, straightening your arms fully.
Full technique — 7 steps
- Set an incline bench and lie face down with your chest supported and arms hanging straight down.
- Hold a dumbbell in each hand with an overhand grip.
- Let your upper arms hang nearly vertical and keep them fixed throughout the curl.
- Keep your chest on the pad and start with elbows fully extended without shrugging your shoulders.
- Curl the dumbbells upward by bending your elbows until they reach about chin level.
- Keep your wrists straight at the top without letting the elbows drift forward.
- 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
Compared with similar variants
| Dumbbell Reverse Spider Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | moderate | low | low | moderate |
| Wrist | moderate | low | low | low |
| Equipment | Dumbbells, Adjustable bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Reverse Curl Same level
- Resistance Band Reverse Spider Curl Same level
Cable machine
- Cable Reverse Curl Same level
- Single-Arm Cable Cross-Body Curl Harder
Barbell
- Bent Over Barbell Curl Harder
- Barbell Reverse Concentration Curl Same level
Kettlebell
- Single Arm Kettlebell Curl Same level
- Kettlebell Goblet Curl Same level
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
- This exercise Dumbbell Reverse Spider Curl
- Harder Seated Zottman Curl
- Harder Single Arm Dumbbell Zottman Preacher Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
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).
