Description

The dumbbell one arm reverse spider curl is an isolation exercise that targets the biceps and helps improve arm strength and definition.

Starting Position

Stand with feet shoulder-width apart, holding a dumbbell in one hand with an underhand grip, arm extended down in front of the body.

Technical Execution

Curl the weight up towards the shoulder by bending the elbow while keeping the upper arm stationary. Lower the weight back down in a controlled manner to complete one repetition.

Range of Motion

Focus on achieving a full range of motion by fully extending the arm at the bottom and contracting the biceps at the top of the movement.

Variations

Variations of this exercise can include using a cable machine or resistance band for added resistance.

Common Mistakes

Common mistakes include swinging the body to lift the weight, using momentum instead of control, and not fully extending the arm at the bottom of the movement.

Practical Advice

To perform this exercise effectively, focus on keeping the upper arm stationary, contracting the biceps at the top of the movement, and controlling the weight throughout the full range of motion.

Additional Notes

Make sure to choose a weight that allows you to perform the exercise with proper form and complete the recommended number of repetitions.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms