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Movement · Upper Arms

Dumbbell One Arm Reverse Spider Curl

Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms.

TargetBiceps
Equipmentdumbbell
Body partUpper Arms

Technique

How to Perform

  1. 1

    Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.

  2. 2

    Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.

  3. 3

    Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.

  4. 4

    Repeat for the desired number of repetitions, then switch arms.

Muscles worked

Target and supporting

Target

Biceps

Secondary

Forearms

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.