Smart Workout Diary

Dumbbell One-Arm Reverse Spider Curl

The dumbbell one-arm reverse spider curl is an isolation exercise performed chest-supported on an incline bench with an overhand grip. It primarily trains the elbow flexors, with strong emphasis on the brachioradialis and forearms while the biceps assist. It supports arm strength, forearm development, and controlled elbow-flexion training.

Demonstration

Dumbbell One-Arm Reverse Spider Curl — demonstration 1
Dumbbell One-Arm Reverse Spider Curl — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and place a dumbbell on the floor beside the side you will train.
  2. Lie chest-down on the bench with your chest supported, feet firmly on the floor, and one arm hanging straight down. Hold the dumbbell with an overhand grip, palm facing behind you.
  3. Keep the upper arm still and curl the dumbbell upward by bending only the elbow. Keep the wrist neutral and avoid rotating the palm upward.
  4. Pause briefly near the top when you can flex the elbow without lifting the shoulder or losing chest contact with the bench.
  5. Lower slowly until the elbow is nearly straight, maintaining control and avoiding a hard lockout. Complete the desired repetitions, then repeat on the other arm.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light, controllable load. The reverse grip usually limits the weight you can handle compared with a palm-up curl.
  2. Keep your chest supported. Do not use torso movement or shoulder swing to start the repetition.
  3. Keep the wrist straight. Excessive wrist bending can shift stress away from the intended elbow flexors.
  4. Use a smooth tempo. Lower under control and stop the set if elbow, wrist, or forearm discomfort becomes sharp or worsening.
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