How to Do Band Reverse Spider Curl

Band Reverse Spider Curl is a biceps exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Reverse Spider Curl

  1. 01Loop the resistance band under both feet and lean the torso forward at a 45 degree angle.
  2. 02Extend the arms fully toward the floor with a pronated grip, palms facing the shins.
  3. 03Curl the band toward the chin while keeping the upper arms locked in a vertical position.
  4. 04Squeeze the biceps at the peak of the contraction for one second.
  5. 05Lower the hands back toward the shins until the elbows reach full extension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Reverse Spider Curl

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbows pointing toward the floor to prevent the shoulders from taking over the lift.

Same coaching engine used inside the A90 app

05 / FAQ

Band Reverse Spider Curl questions

What muscles does Band Reverse Spider Curl work?

Band Reverse Spider Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Band Reverse Spider Curl correctly?

Loop the resistance band under both feet and lean the torso forward at a 45 degree angle. Extend the arms fully toward the floor with a pronated grip, palms facing the shins. Curl the band toward the chin while keeping the upper arms locked in a vertical position. Squeeze the biceps at the peak of the contraction for one second. Lower the hands back toward the shins until the elbows reach full extension.

What is the A90 coach tip for Band Reverse Spider Curl?

Keep the elbows pointing toward the floor to prevent the shoulders from taking over the lift.

Is Band Reverse Spider Curl suitable for beginners?

Band Reverse Spider Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Reverse Spider Curl?

Band Reverse Spider Curl uses resistance band.

A90 Intelligence

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