Dumbbell One Arm Reverse Spider Curl
Also known as: one arm dumbbell reverse spider curl
What Dumbbell One Arm Reverse Spider Curl really gives you is muscle you built on purpose, driven by independent dumbbell loading.
How to do Dumbbell One Arm Reverse Spider Curl
- 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.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Reverse Spider Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell One Arm Reverse Spider Curl Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Dumbbell One Arm Reverse Spider Curl
Swap Dumbbell One Arm Reverse Spider Curl For
Dumbbell One Arm Reverse Spider Curl — Frequently Asked Questions
How do you do the Dumbbell One Arm Reverse Spider Curl?
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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell One Arm Reverse Spider Curl work?
The Dumbbell One Arm Reverse Spider Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell One Arm Reverse Spider Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell One Arm Reverse Spider Curl good for beginners?
Not usually. The Dumbbell One Arm Reverse Spider Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell One Arm Reverse Spider Curl?
Try the Cable Close Grip Curl, Barbell Prone Incline Curl or the Olympic Barbell Hammer Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell One Arm Reverse Spider Curl the same as the one arm dumbbell reverse spider curl?
Yes. The Dumbbell One Arm Reverse Spider Curl is also commonly called the one arm dumbbell reverse spider curl. Different gyms and training programs label it differently, but "one arm dumbbell reverse spider curl" refer to this same movement.
