# Resistance Band Reverse Spider Curl

A chest-supported band curl with an overhand grip, targeting the forearms and biceps. Lying face down on an incline bench keeps the upper arms hanging still so the elbows do the work.

- Beginner · Isolation
- Equipment: Resistance bands, Adjustable bench
- HD video: https://media.seto.fit/exercises/band-reverse-spider-curl/video/female.mp4
- HTML: https://seto.fit/exercises/resistance-band-reverse-spider-curl/

## Muscles worked

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

## How to do the Resistance Band Reverse Spider Curl

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

### Full technique — 7 steps

1. Anchor a band to each side of the bench base and set the backrest to an incline.
2. Lie face down with your chest supported and arms hanging straight down beside the pad.
3. Hold a band handle in each hand with an overhand grip, palms facing behind you.
4. Let your upper arms hang nearly vertical and keep them fixed throughout the curl.
5. Curl the handles upward by bending your elbows until your hands reach the top of the pad.
6. Keep your wrists straight and the overhand grip as the handles rise.
7. Lower the handles back to the hanging start position until the elbows fully straighten.

## Common mistakes

- Turning the palms up
- Bending the wrist through the curl
- Letting elbows drift forward
- Shortening the bottom range
- Shrugging shoulders during the curl

## Form cues

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

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 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.

- **Dumbbells**: [Seated Zottman Curl](https://seto.fit/exercises/seated-zottman-curl/), [Dumbbell Hammer Preacher Curl](https://seto.fit/exercises/dumbbell-hammer-preacher-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/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)
- **Barbell**: [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/), [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-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 Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/) — Beginner
- **This exercise: Resistance Band Reverse Spider Curl — Beginner**
- Harder: [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Reverse Spider Curl work?

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

### Which joints does the Resistance Band Reverse Spider Curl load?

Elbow: low, Wrist: low.

### When should I do the Resistance Band 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 Resistance Band Reverse Spider Curl?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

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

Dumbbells: Seated Zottman Curl, Dumbbell Hammer Preacher Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Barbell: Single Arm Barbell Curl, Landmine Concentration Curl.

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

Alternating Resistance Band Curl (Beginner).

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

Resistance Band Zottman Curl (Beginner), Bent Over Barbell Curl (Intermediate).

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

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