Dumbbell One Arm Reverse Spider Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Reverse Spider Curl
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell One Arm Reverse Spider Curl
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Bend slightly forward at the waist, keeping your back straight.
- With your palm facing up, curl the dumbbell up towards your shoulder.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch arms.
Common Mistakes
- Using too much weight, which compromises form.
- Allowing the elbow to flare out.
Modifications
- Use a lighter dumbbell or perform without weight.
- Perform the exercise seated for better stability.
Tips
- Keep your elbow close to your body during the lift.
- Focus on a controlled movement rather than speed.
- Maintain a neutral grip for more comfort.
Dumbbell One Arm Reverse Spider Curl Alternatives
Tags
biceps
strength
dumbbell
arm workout
reverse curl
isolation exercise
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