Biceps Exercise Database -> Dumbbell Reverse Spider Curl


Dumbbell Reverse Spider Curl

Click to Enlarge


Dumbbell Reverse Spider Curl

Click to Enlarge

Exercise Details

Main Muscle Group : Biceps

Other Muscle Groups : Shoulders , Forearm

Type : Strength

Mechanics : Compound

Equipment : Dumbbell , Bench

Difficulty : Intermediate

Track My Progress

Record Logs

Targeted Muscle Group


How To Perform Exercise

Steps :

1.) Start of grabbing a dumbbell in each hand, holding it with a reverse grip so that your palms are facing inward and position yourself lying face first on an inclined bench.

2.) Then extend your biceps down and out in front of you so that you are able to fully contract your

3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps

4.) Hold for a count when you reach the top position then return back to the starting position.

5.) Repeat for as many reps and sets as desired.