Exercises / Upper arms / Dumbbell One Arm Reverse Spider Curl

Dumbbell One Arm Reverse Spider Curl

Dumbbell One Arm Reverse Spider Curl: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell.

Technique demo: Dumbbell One Arm Reverse Spider Curl
Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Body partupper arms
Primary muscles
biceps, forearms
Secondary muscles
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How to do it

  1. Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
  2. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.

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