# Reverse-Grip Dumbbell Spider Curl

URL: https://heatsy.app/ex/dumbbell-reverse-spider-curl

Also known as: Overhand Spider Curl, Prone Incline Reverse Curl, Reverse-Grip DB Spider Curl

Variation of: [Prone Incline Dumbbell Curl](https://heatsy.app/ex/prone-incline-dumbbell-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](https://heatsy.app/ex/one-arm-dumbbell-reverse-spider-curl)
- [Single-Arm Prone Incline Curl](https://heatsy.app/ex/one-arm-prone-dumbbell-curl)
- [Single-Arm Prone Incline Hammer Curl](https://heatsy.app/ex/one-arm-prone-hammer-curl)
- [Prone Incline Hammer Curl](https://heatsy.app/ex/prone-incline-hammer-curl)

## Alternatives

- [Incline Dumbbell Curl](https://heatsy.app/ex/incline-dumbbell-curl)
- [Preacher Curl](https://heatsy.app/ex/preacher-curl)