# Single-Arm Reverse-Grip Dumbbell Spider Curl

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

Also known as: One-Arm Dumbbell Reverse Spider Curl, One-Arm Overhand Spider Curl, One-Arm Reverse-Grip Spider Curl, Single-Arm Reverse-Grip 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, 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](https://heatsy.app/ex/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)