Reverse Spider Curl (Dumbbell)
Reverse grip dumbbell curl with the arms hanging over an incline bench, then lower with control.
- Pattern
- Arms
- Equipment
- Dumbbells
- Works
- Forearms, biceps
- Loads
- Elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Elbow Wrist Curl (Dumbbell)
Curls the wrist alone, with no elbow bend.
Wrist Hammer Curl (Dumbbell)
Neutral grip, less wrist and forearm strain.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.