Kettlebell Reverse Spider Curl

Muscles worked

Setup

1. Set an incline bench to a 45-degree angle.
2. Lie chest-down on the bench with your feet firmly on the floor and your head clearing the top of the pad.
3. Grasp the kettlebell handles with a firm pronated (overhand) grip, knuckles facing away from you.
4. Let your arms hang straight down toward the floor, perpendicular to the torso.

How to do it

1. Exhale as you curl the kettlebells toward your shoulders, keeping your upper arms locked in a vertical position.
2. Squeeze your forearms and biceps hard at the top of the movement for a one-second pause.
3. Inhale as you slowly lower the kettlebells back to the starting position using a controlled 3-second eccentric tempo.
4. Fully extend your arms at the bottom without losing tension in the muscles.

Form checklist

• Keep your chest glued to the bench to prevent using momentum.
• Ensure your elbows stay pointed at the floor and do not flare outward.
• Maintain a neutral wrist position; do not let the weight of the kettlebell bend your wrists back.
• Keep your neck in a neutral position, looking slightly ahead of the bench.

Pro tips

• Focus on the 'offset' weight of the kettlebell; the center of mass is below the handle, which increases the demand on your grip and brachioradialis.
• At the top of the rep, try to pull your knuckles toward your face to maximize the contraction in the forearm extensors.

Make it harder

• Perform the movement with a 'bottoms-up' grip, holding the handle so the bell stays balanced vertically above your hand.
• Incorporate a 3-second pause at the midpoint of the eccentric phase to increase time under tension.

Frequently asked

What muscles does the kettlebell reverse spider curl work?

The kettlebell reverse spider curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the kettlebell reverse spider curl?

The kettlebell reverse spider curl uses kettlebell.

Is the kettlebell reverse spider curl good for beginners?

The kettlebell reverse spider curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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