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All exercises

Dumbbell one arm reverse spider curl

Intermediate

Dumbbell one arm reverse spider curl is a isolation dumbbell exercise for the biceps, also working the forearms.

Trained one side at a time.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell reverse preacher curlBarbell
  • Ez barbell spider curlEZ bar
  • Dumbbell reverse spider curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever reverse grip preacher curlMachine
  • Dumbbell alternate biceps curlDumbbell

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell one arm reverse spider curl

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