Dumbbell Reverse Spider Curl
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell reverse spider curl is an arm exercise that trains the elbow flexors of the upper arm and forearm. You lie chest-down on an incline bench with your arms hanging straight down, and the reverse (overhand, pronated) grip shifts emphasis toward the brachioradialis and brachialis. The chest-supported position removes momentum, making it a strict isolation movement for building arm and forearm strength.
Dumbbell Reverse Spider Curl: So führst du sie aus
- 1Set an incline bench to roughly 45° and grab a pair of dumbbells.
- 2Lie face-down (chest-supported) against the pad with your feet braced and your chest resting near the top of the bench.
- 3Let your arms hang straight down toward the floor, holding the dumbbells with a reverse (overhand, pronated) grip so your palms face back toward you.
- 4Keeping your upper arms vertical and still, curl the dumbbells up by bending only at the elbows.
- 5Squeeze at the top, keeping your wrists firm and knuckles pointing up throughout the movement.
- 6Lower the dumbbells under control until your arms are fully extended again.
- 7Complete your reps, then set the dumbbells down safely.
Technik-Tipps
- Keep your upper arms locked in place and vertical so the elbow flexors do the work without swinging.
- Move slowly and under control on the way down — the chest support already removes momentum, so let the muscle lengthen against resistance.
- Hold your wrists firm and avoid letting them sag; the pronated grip works the forearm hard, so a neutral, stable wrist keeps tension where you want it.
- Use a lighter load than a standard supinated curl, since the reverse grip is weaker through the brachioradialis and forearm.
Häufige Fehler
- Swinging or driving with the upper arms instead of isolating the elbow flexors, which steals tension from the target muscles.
- Going too heavy and only completing partial reps, which shortchanges the range of motion and the strength benefit.
- Letting the wrists break or curl under load, which strains the forearm and reduces control.
- Lifting the chest off the pad to cheat the weight up, which defeats the strict, supported purpose of the movement.
Häufig gestellte Fragen
What muscles does the dumbbell reverse spider curl work?
It trains the elbow flexors of the upper arm and forearm. The reverse (overhand) grip shifts emphasis toward the brachioradialis and brachialis compared with a standard underhand curl.
What's the difference between a reverse spider curl and a regular spider curl?
Both are done chest-down on an incline bench with the arms hanging straight down. The regular version uses an underhand (supinated) grip, while the reverse version uses an overhand (pronated) grip that targets the brachioradialis and forearm more.
Why should I use lighter weight on the reverse spider curl?
The pronated grip puts you in a mechanically weaker position than a standard curl, so you'll handle less load. Choose a weight that lets you keep the upper arms still and complete a full range of motion.
Is the dumbbell reverse spider curl good for beginners?
Yes. The chest-supported position removes momentum and makes it hard to cheat, so it's a forgiving way to learn strict elbow flexion. Start light and focus on controlled reps.
