Resistance Band Reverse Spider Curl — how to, muscles worked, alternatives

How to do the Resistance Band Reverse Spider Curl

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

Full technique — 7 steps

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

Compared with similar variants

	Resistance Band 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	low	low	low	moderate
Wrist	low	low	low	low
Equipment	Resistance bands, 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.

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 Beginner
This exercise Resistance Band Reverse Spider Curl Beginner
Harder Resistance Band Zottman Curl Beginner
Harder Bent Over Barbell Curl Intermediate

Too hard for now? Start with the Alternating Resistance Band Curl.

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.