Dumbbell Reverse Spider Curl
Build bigger biceps with Dumbbell Reverse Spider Curls! Isolate & target your biceps for maximum growth. Crush your fitness goals!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up an incline bench at a 45-degree angle.
2. Lie face down on the bench with your torso and abdomen pressed against the back support, legs straight and feet securely on the floor.
3. Hold a dumbbell in each hand with an overhand grip (palms facing down), arms hanging straight down towards the floor.
4. Keeping your upper arms stationary, exhale as you curl the weights upwards towards your shoulders, only moving your forearms.
5. Contract your biceps fully at the top of the movement, pausing briefly to maintain tension in the muscles.
6. Inhale as you slowly lower the dumbbells back to the starting position in a controlled manner.
7. Repeat the movement for the desired number of repetitions and sets.
Note: Ensure the movement is controlled and focus on squeezing the biceps to maximize the effectiveness of the exercise. Avoid using momentum or swinging the weights to prevent injury and to keep the tension on the targeted muscle groups.
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