Dumbbell Reverse Spider Curl

bicepsupper armsdumbbell

Matutunan kung paano gawin ang Dumbbell Reverse Spider Curl nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Biceps, na may secondary emphasis sa Forearms.

Dumbbell Reverse Spider Curl exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Reverse Spider Curl

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Reverse Spider Curl nang may tamang form:

  1. 1Tumayo nang tuwid na may dumbbell sa bawat kamay, nakaharap sa katawan ang mga palad at buong-buong nakaextend ang mga braso.
  2. 2Pinapanatiling nakatigil ang itaas ng mga braso, huminga palabas at i-curl ang mga timbang habang kino-contract ang biceps.
  3. 3Patuloy na itaas ang mga dumbbell hanggang ganap na maka-contract ang biceps at maabot ang antas ng balikat.
  4. 4Hawakan ang contracted na posisyon nang ilang sandali habang pinipiga ang biceps.
  5. 5Huminga pasok at dahan-dahang ibaba ang mga dumbbell pabalik sa simula.
  6. 6Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Dumbbell Reverse Spider Curl

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
dumbbell
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Dumbbell Reverse Spider Curl?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Reverse Spider Curl?

Ang Dumbbell Reverse Spider Curl ay pangunahing nagta-target sa iyong Biceps. Ang mga secondary muscles na ginagamit ay kabilang ang Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Dumbbell Reverse Spider Curl?

Ang Dumbbell Reverse Spider Curl ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Reverse Spider Curl nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang tuwid na may dumbbell sa bawat kamay, nakaharap sa katawan ang mga palad at buong-buong nakaextend ang mga braso. Pinapanatiling nakatigil ang itaas ng mga braso, huminga palabas at i-curl ang mga timbang habang kino-contract ang biceps. Patuloy na itaas ang mga dumbbell hanggang ganap na maka-contract ang biceps at maabot ang antas ng balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Reverse Spider Curl?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Dumbbell Reverse Spider Curl?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Dumbbell Reverse Spider Curl best for?

The Dumbbell Reverse Spider Curl fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.

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