Dumbbell One Arm Reverse Spider Curl

bicepsupper armsdumbbell

Learn how to do the Dumbbell One Arm Reverse Spider Curl with proper form and technique. This dumbbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.

Dumbbell One Arm Reverse Spider Curl exercise demonstration showing proper form

How to Do the Dumbbell One Arm Reverse Spider Curl

Follow these steps to perform the Dumbbell One Arm Reverse Spider Curl with correct form:

  1. 1Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
  2. 2Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
  3. 3Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. 4Repeat for the desired number of repetitions, then switch arms.

Dumbbell One Arm Reverse Spider Curl Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
dumbbell
Body Part
upper arms
Category
Extended

Related Exercises

dumbbell incline biceps curl demonstration

dumbbell incline biceps curl

bicepsdumbbell
dumbbell seated inner biceps curl demonstration

dumbbell seated inner biceps curl

bicepsdumbbell
dumbbell seated biceps curl to shoulder press demonstration

dumbbell seated biceps curl to shoulder press

bicepsdumbbell
dumbbell one arm reverse preacher curl demonstration

dumbbell one arm reverse preacher curl

bicepsdumbbell
dumbbell zottman curl demonstration

dumbbell zottman curl

bicepsdumbbell
dumbbell one arm seated hammer curl demonstration

dumbbell one arm seated hammer curl

bicepsdumbbell

Frequently Asked Questions

What muscles does the Dumbbell One Arm Reverse Spider Curl work?

The Dumbbell One Arm Reverse Spider Curl primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Dumbbell One Arm Reverse Spider Curl?

The Dumbbell One Arm Reverse Spider Curl requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Dumbbell One Arm Reverse Spider Curl with proper form?

Start by stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Track Dumbbell One Arm Reverse Spider Curl in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS