10 Best Dumbbell Reverse Spider Curl Alternatives for Limited Equipment

The Dumbbell Reverse Spider Curl is done standing with dumbbells. Ranked closest by our scoring: the Barbell Standing Reverse Grip Curl, the Reverse Barbell Curl and Reverse Plate Curls.

Dumbbell Reverse Spider CurlWatch the Dumbbell Reverse Spider Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Reverse Spider Curl

The steps for the Dumbbell Reverse Spider Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Isolation

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

The 10 Best Dumbbell Reverse Spider Curl Alternatives

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

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Standing Reverse Grip CurlPlay demonstration

    1. Barbell Standing Reverse Grip Curl

    99% match

    Biceps · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Keep your elbows close to your torso and your upper arms stationary.
    3. Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Reverse Spider Curl
    • Primary muscle: biceps, the same as the Dumbbell Reverse Spider Curl
    • Equipment: free weights, the same as the Dumbbell Reverse Spider Curl
    • Body position: standing, the same as the Dumbbell Reverse Spider Curl
  3. Reverse Plate Curls

    3. Reverse Plate Curls

    98% match

    Biceps · Beginner · Isolation

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

    • Other
    How to perform it
    1. Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
    2. Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the starting position.
    3. Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
    4. Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Reverse Spider Curl
    • Primary muscle: biceps, the same as the Dumbbell Reverse Spider Curl
    • Body position: standing, the same as the Dumbbell Reverse Spider Curl
  4. EZ Barbell Reverse Grip CurlPlay demonstration

    4. EZ Barbell Reverse Grip Curl

    98% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
    3. Curl the barbell upwards by contracting your biceps, while exhaling.
    4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Slowly begin to bring the barbell back to the starting position as you inhale.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

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

Dumbbell Reverse Spider Curl FAQ

What muscles does Dumbbell Reverse Spider Curl work?

The Dumbbell Reverse Spider Curl primarily targets the brachialis and brachioradialis with secondary activation of the biceps brachii. Using a pronated grip increases forearm extensor involvement; cue a fixed elbow and full elbow flexion to maximize brachialis recruitment.

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