---
title: "Band Reverse Spider Curl"
description: "Lie chest-first on an incline bench, with your feet firmly planted on the floor."
locale: en
slug: band-reverse-spider-curl
url: "https://hi.fitness/exercises/band-reverse-spider-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Resistance band","Bench"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/0c588b04-band-reverse-spider-curl_female.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Band Reverse Spider Curl

Lie chest-first on an incline bench, with your feet firmly planted on the floor.

## How to do it

1. Lie chest-first on an incline bench, with your feet firmly planted on the floor. Hold the ends of a resistance band anchored below the bench, with your arms extended downward and palms facing back (pronated grip).
2. Curl the handles of the band upwards towards your shoulders by bending your elbows, keeping your upper arms stationary and squeezing your biceps at the top of the movement.
3. Slowly return to the starting position, extending your arms back down towards the floor.
4. Repeat the movement for the desired number of repetitions.

## Form tips

- Keep your elbows stationary to maximize biceps engagement.
- Squeeze your biceps at the top of the movement to enhance muscle activation.
- Use an appropriate resistance band that challenges you without compromising your form.

## Similar exercises

- [Biceps Leg Concentration Curl](https://hi.fitness/exercises/biceps-leg-concentration-curl) - Biceps · Other
- [Barbell Alternate Biceps Curl](https://hi.fitness/exercises/barbell-alternate-biceps-curl) - Biceps · Barbell
- [Single Dumbbell Biceps Curls](https://hi.fitness/exercises/single-dumbbell-biceps-curls) - Biceps · Dumbbell
- [Doorway Biceps Curl](https://hi.fitness/exercises/doorway-biceps-curl) - Biceps · Other
- [Suspension Trainer with Grips Biceps Curl](https://hi.fitness/exercises/suspension-trainer-with-grips-biceps-curl) - Biceps · Suspension trainer
- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [Dumbbell Curls](https://hi.fitness/exercises/dumbbell-curls) - Biceps · Dumbbell
- [Dumbbell Hammer Curl](https://hi.fitness/exercises/dumbbell-hammer-curl) - Biceps · Dumbbell