Dumbbell Reverse Spider Curl
Expert Advice
Focus on keeping your elbows fixed and avoid using momentum to ensure maximum bicep engagement.
How-to-do Steps
- Lie face down on an incline bench with a dumbbell in each hand, palms facing out.
- Keep your elbows stationary and curl the dumbbells towards your shoulders.
- Contract your biceps fully at the top of the curl.
- Slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Reverse Spider Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps100%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Reverse Spider Curl work?
Dumbbell Reverse Spider Curl primarily targets the Biceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Reverse Spider Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Reverse Spider Curl suitable for beginners?
Dumbbell Reverse Spider Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
