Dumbbell Reverse Spider Curl

Intermediate

Biceps

Dumbbell

Use independent dumbbell loading to build muscle you built on purpose: Dumbbell Reverse Spider Curl finishes an arm session cleanly.

How to do Dumbbell Reverse Spider Curl

Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended.
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Reverse Spider Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Reverse Spider Curl Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

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 Reverse Spider Curl

Easier progression

Dumbbell Preacher Curl Over Exercise Ball

Harder progression

Dumbbell One Arm Prone Hammer Curl

Swap Dumbbell Reverse Spider Curl For

Cable Preacher Curl

Barbell Reverse Curl

Ez-bar Biceps Curl (with Arm Blaster)

Dumbbell Reverse Spider Curl — Frequently Asked Questions

How do you do the Dumbbell Reverse Spider Curl?

Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 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 Reverse Spider Curl work?

The Dumbbell 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 Reverse Spider Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Reverse Spider Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Reverse Spider Curl?

Try the Cable Preacher Curl, Barbell Reverse Curl or the Ez-bar Biceps Curl (with Arm Blaster). Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.