Dumbbell Reverse Spider Curl
The dumbbell spider curl with the palms facing down: lying chest down on an incline bench, both bells rise knuckles first.
How to do it
Setup
Chest down on an incline bench, arms hanging straight toward the floor, dumbbells held overhand.
Steps
- Curl both bells up with the knuckles leading.
- Keep the upper arms hanging vertical.
- Lower to a full hang.
Common mistakes
Upper arms swinging forward to start the lift: they hang straight down the whole set. Wrists dropping under the overhand load: keep them level with the forearms. Chest lifting off the pad: stay down on it.
Breathing
Exhale on the curl, inhale lowering.
