Smart Workout Diary

Dumbbell Reverse Spider Curl

The dumbbell reverse spider curl is an incline-bench curl performed with an overhand grip while the chest is supported against the bench. It primarily trains the forearms, especially the brachioradialis, while also working the biceps. It supports arm strength, grip development, and balanced elbow-flexor training.

Demonstration

Dumbbell Reverse Spider Curl — demonstration 1
Dumbbell Reverse Spider Curl — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and hold a dumbbell in each hand with an overhand grip.
  2. Stand or kneel behind the bench, place your chest firmly against the back pad, and let your arms hang straight toward the floor.
  3. Keep your upper arms still and your wrists neutral; brace your torso against the pad.
  4. Exhale as you curl both dumbbells upward by bending the elbows, keeping the palms facing down.
  5. Pause briefly near the top without letting the elbows move forward, then inhale and lower slowly until the arms are straight.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use light to moderate loads: the overhand grip usually limits the weight you can control well.
  2. Keep the wrists straight; do not curl them upward to finish the repetition.
  3. Maintain chest contact with the bench and avoid swinging the shoulders or torso.
  4. Use a controlled lowering phase and stop if elbow or wrist discomfort develops.
Exercise library