The Dumbbell Reverse Spider Curl is an isolation exercise that primarily targets the biceps brachii muscle. It is a variation of the traditional spider curl, but with the palms facing down instead of up, which helps to target the forearms and brachialis muscle as well.
How to perform
Here are the step by step instructions to perform the Dumbbell Reverse Spider Curl:1. Start by setting up a bench at a 45-degree angle and grab a pair of dumbbells. Sit on the bench with your chest against the incline and your arms hanging straight down towards the floor.
2. Hold the dumbbells with an overhand grip (palms facing down), with your hands shoulder-width apart.
3. Keeping your upper arms stationary and elbows close to your body, curl the dumbbells towards your shoulders by contracting your biceps. Inhale as you perform this movement.
4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position in a controlled manner. Exhale as you lower the weights.
5. Repeat for the desired number of repetitions.
Tips:
- Ensure that your elbows remain stationary throughout the movement. Avoid swinging the weights or using momentum to lift the dumbbells.
- Focus on squeezing your biceps at the top of the movement to maximize muscle contraction.
- Keep your wrists straight and avoid letting them curl inward or outward during the exercise.
It is recommended to start with lighter weights and gradually increase as you become more comfortable with the exercise. Perform 3-4 sets of 10-12 repetitions to effectively target the biceps and forearms.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.