Arms · Resistance Band
Band Reverse Spider Curl
How to do the band reverse spider curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie chest-down on the high end of an incline bench with a resistance band anchored low in front of you, gripping a handle in each hand with palms facing down and upper arms vertical. Curl the handles up toward your shoulders by flexing your elbows, then lower slowly under control.
- 1Your forearms and brachialis working through the pronated grip
- 2Your upper arms staying vertical and still as you curl
- 3A strong squeeze at the top with a slow, controlled lowering
Common mistakes
- Swinging the handles or driving with your shoulders
- Letting your wrists bend or rotate out of a pronated grip
- Letting your upper arms drift forward as you curl
Muscles worked
The band reverse spider curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the band reverse spider curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.