Dumbbell One Arm Reverse Spider Curl demonstration
Exercise

Dumbbell One Arm Reverse Spider Curl

Biceps Dumbbell weight & reps

Also works: Forearms

How to do it

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

In FYL you log the Dumbbell One Arm Reverse Spider Curl as weight & reps — every set counts toward your volume, PRs and XP.

Track it in FYL All biceps exercises

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