Dumbbell 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
- 4.5
- Alternate Names
- Reverse Spider Curl
How to: Dumbbell Reverse Spider Curl
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
- Bend slightly at the knees and hinge at the hips, keeping a flat back.
- Curl the weights towards your shoulders while keeping your elbows close to your sides.
- Pause at the top of the movement, then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum rather than isolating the biceps.
- Letting the elbows flare out instead of keeping them tucked in.
- Rounding the back instead of maintaining a neutral spine.
Modifications
- Use a lighter dumbbell for beginners.
- Perform the exercise seated to reduce strain on the back.
Tips
- Keep your elbows close to your body during the curl.
- Focus on a slow and controlled motion to engage the muscles effectively.
- Ensure to maintain proper posture throughout the exercise.
Dumbbell Reverse Spider Curl Alternatives
Tags
biceps
strength
dumbbell
upper arms
intermediate
curl