Reverse-Grip Dumbbell Spider Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis
• Extensor Carpi Ulnaris

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set an incline bench to about 30-45 degrees and lie chest down on it, arms hanging straight toward the floor.
2. Hold the dumbbells with an overhand grip, palms facing back.
3. Curl the weights up toward the shoulders, keeping the upper arms vertical.
4. Lower slowly to full extension.

Cues

• Keep the chest on the pad.
• Wrists stay straight with the knuckles leading.

Common mistakes

• Swinging the elbows forward.
• Bending the wrists back at the top.

Variations

• Single-Arm Reverse-Grip Dumbbell Spider Curl
• Single-Arm Prone Incline Curl
• Single-Arm Prone Incline Hammer Curl
• Prone Incline Hammer Curl

Alternatives

• Incline Dumbbell Curl
• Preacher Curl