Dumbbell One-Arm Reverse Spider Curl
The reverse spider curl with one dumbbell: chest on an incline bench, one arm hanging and curling palm down while the other rests on the bench.
How to do it
Setup
Chest down on an incline bench, one arm hanging straight with a dumbbell held overhand, the other hand on the bench.
Steps
- Curl the bell up, knuckles leading.
- Hold the top with the upper arm still vertical.
- Lower to a dead hang; switch arms after the set.
Common mistakes
Twisting the torso off the bench toward the working arm: keep both shoulders on it. Wrist collapsing at the top: firm and straight. Swinging the bell up from the hang: pause, then curl.
Breathing
Exhale on the curl, inhale lowering.
