10 Best Dumbbell One Arm Reverse Spider Curl Alternatives for Limited Equipment

Ranked Dumbbell One Arm Reverse Spider Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Reverse Spider Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Standing One Arm Reverse Curl

   97% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want an easier version that still works the biceps.

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
   2. Keep your arm fully extended and close to your body, with your palm facing down.
   3. Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
   4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Reverse Spider Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Spider Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Reverse Spider Curl
   • Body position: standing, the same as the Dumbbell One Arm Reverse Spider Curl
   • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Spider Curl
2. Play demonstration

   2. Dumbbell Standing Zottman Preacher Curl

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, taken with a mixed grip.

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward.
   2. Place your upper arms against the preacher bench and keep your elbows slightly bent.
   3. Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
   4. At the top of the movement, rotate your wrists so that your palms are facing downward.
   5. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Reverse Spider Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Spider Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Reverse Spider Curl
   • Body position: standing, the same as the Dumbbell One Arm Reverse Spider Curl
3. 

   3. Cross Body Hammer Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
   2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
   3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
   4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Reverse Spider Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Spider Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Reverse Spider Curl
   • Body position: standing, the same as the Dumbbell One Arm Reverse Spider Curl
4. Play demonstration

   4. Dumbbell Standing One Arm Curl (Over Incline Bench)

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
   2. Place your other hand on an incline bench for support.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Reverse Spider Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Spider Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Reverse Spider Curl
   • Body position: standing, the same as the Dumbbell One Arm Reverse Spider Curl
5. Play demonstration

   5. Dumbbell Standing Preacher Curl

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
   2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Reverse Spider Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Spider Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Reverse Spider Curl
   • Body position: standing, the same as the Dumbbell One Arm Reverse Spider Curl
6. Play demonstration

   6. Dumbbell Waiter Biceps Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward.
   2. Keep your upper arms close to your body and your elbows tucked in.
   3. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Reverse Spider Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Spider Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Reverse Spider Curl
   • Body position: standing, the same as the Dumbbell One Arm Reverse Spider Curl
7. Play demonstration

   7. Dumbbell One Arm Standing Curl

   94% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
   2. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
   3. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Reverse Spider Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Spider Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Reverse Spider Curl
   • Body position: standing, the same as the Dumbbell One Arm Reverse Spider Curl
   • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Spider Curl
8. Play demonstration

   8. Dumbbell One Arm Standing Hammer Curl

   94% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your torso.
   2. Keep your elbows close to your torso and your upper arms stationary.
   3. Exhale and curl the weights while contracting your biceps.
   4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Reverse Spider Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Spider Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Reverse Spider Curl
   • Body position: standing, the same as the Dumbbell One Arm Reverse Spider Curl
   • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Spider Curl
9. Play demonstration

   9. Dumbbell Standing Concentration Curl

   93% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.
   2. Place your opposite hand on your thigh for support.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Reverse Spider Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Spider Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Reverse Spider Curl
   • Body position: standing, the same as the Dumbbell One Arm Reverse Spider Curl
   • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Spider Curl
10. Play demonstration

    10. Dumbbell Standing One Arm Concentration Curl

    93% match

    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
    2. Place your free hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: curl, the same as the Dumbbell One Arm Reverse Spider Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Spider Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Spider Curl
    • Body position: standing, the same as the Dumbbell One Arm Reverse Spider Curl
    • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Spider Curl