bicepsdumbbell
dumbbell one arm reverse spider curl
dumbbell one arm reverse spider curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
Step 2. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
Step 3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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