How to Do Dumbbell Reverse Spider Curl

Dumbbell Reverse Spider Curl is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Reverse Spider Curl

  1. 01Lie chest-down on an incline bench set to 45 degrees with a dumbbell in each hand using an overhand grip.
  2. 02Let the arms hang vertically toward the floor with the elbows fully extended.
  3. 03Curl the dumbbells toward the shoulders by flexing the elbows without moving the upper arms.
  4. 04Squeeze the biceps at the peak of the contraction for one second.
  5. 05Lower the weights back to the starting hang position under tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell 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

Avoid swinging the dumbbells by keeping the elbows pinned against the side of the bench throughout the entire curl.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Reverse Spider Curl questions

What muscles does Dumbbell Reverse Spider Curl work?

Dumbbell 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 Dumbbell Reverse Spider Curl correctly?

Lie chest-down on an incline bench set to 45 degrees with a dumbbell in each hand using an overhand grip. Let the arms hang vertically toward the floor with the elbows fully extended. Curl the dumbbells toward the shoulders by flexing the elbows without moving the upper arms. Squeeze the biceps at the peak of the contraction for one second. Lower the weights back to the starting hang position under tension.

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

Avoid swinging the dumbbells by keeping the elbows pinned against the side of the bench throughout the entire curl.

Is Dumbbell Reverse Spider Curl suitable for beginners?

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

What equipment do you need for Dumbbell Reverse Spider Curl?

Dumbbell Reverse Spider Curl uses dumbbell.

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