Kettlebell Reverse Spider Curl
Isolate and build your biceps like never before with the Kettlebell Reverse Spider Curl! A unique exercise for serious arm gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by setting an incline (preacher) bench at around a 45-degree angle.
2. Place a kettlebell next to the bench on each side.
3. Kneel behind the bench and lean forward, resting your triceps against the padding, with a neutral spine and face down toward the floor.
4. Grip each kettlebell with an underhand grip (palms facing up) and fully extend your arms downward.
5. Keeping your upper arms stationary and pressed against the bench, curl the kettlebells upwards toward your shoulders.
6. Squeeze your biceps at the top of the movement and hold for a moment.
7. Slowly lower the kettlebells back down to the starting position, fully extending your arms and feeling a stretch in your biceps.
8. Repeat for the desired number of repetitions.
9. Make sure to keep your wrists stable throughout the exercise and control the weight during both the lift and release phases to maximize biceps engagement.
Final Note: Remember to choose a kettlebell weight that allows you to perform the exercise with proper form while still being challenging. It's important to keep the movement controlled and avoid using momentum to lift the weights.
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