Arms · Dumbbell
Dumbbell Reverse Spider Curl
How to do the dumbbell reverse spider curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Lie chest-down on an incline bench with your arms hanging straight down, holding dumbbells with a palms-down (pronated) grip. Curl the dumbbells up toward your shoulders by flexing your elbows, keeping the pronated grip, then lower slowly.
- 1Feel your forearms and brachialis drive the curl with the palms-down grip
- 2Keep your upper arms vertical and let the elbows do the work
- 3Squeeze at the top and lower slowly to load the eccentric
Common mistakes
- Do not swing your body or lift your chest off the bench
- Avoid rotating your wrists; hold a strict pronated grip
- Do not let your elbows drift forward as you curl
Muscles worked
The dumbbell reverse spider curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell 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.