Single-Arm Reverse-Grip Dumbbell Spider Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps
• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis

Holds

• Extensor Digitorum
• Extensor Carpi Ulnaris

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set an incline bench to about 30-45 degrees and lie chest down on it, one arm hanging straight toward the floor.
2. Hold the dumbbell overhand, palm facing back.
3. Curl it toward the shoulder, keeping the upper arm vertical.
4. Lower slowly, finish the set and switch arms.

Cues

• Keep the chest on the pad.
• Lead with the knuckles and keep the wrist flat.

Common mistakes

• Swinging the elbow forward.
• Twisting the torso off the bench.

Variations

• 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