Dumbbell Spider Curl

Muscles worked

Setup

1. Set an incline bench to an angle of approximately 45 degrees.
2. Lie prone (chest-down) on the bench with your feet firmly on the floor or the bench supports for stability.
3. Hold a dumbbell in each hand using a supinated (palms up) grip.
4. Let your arms hang straight down toward the floor, ensuring they are perpendicular to the ground.

How to do it

1. Curl the dumbbells toward your shoulders by flexing the elbows while keeping your upper arms stationary and vertical.
2. Exhale as you lift the weights, focusing on a hard squeeze of the biceps at the top of the movement.
3. Inhale as you slowly lower the dumbbells back to the starting position, maintaining tension throughout the descent.
4. Perform the movement with a controlled tempo, typically 2 seconds up and 2 seconds down.

Form checklist

• Keep your elbows pointing straight at the floor throughout the entire set.
• Ensure your chest remains in constant contact with the bench to prevent swinging.
• Avoid letting the dumbbells touch at the bottom to maintain constant tension.
• Keep your wrists neutral or slightly flexed to keep the focus on the biceps rather than the forearms.

Pro tips

• Rotate your pinkies toward the ceiling at the top of the curl to maximize bicep supination and peak contraction.
• Imagine your upper arms are locked in a vice; only your forearms should move to ensure pure bicep isolation.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension.
• Add a 2-second pause at the peak of the contraction to further challenge the muscle fibers.

Frequently asked

What muscles does the dumbbell spider curl work?

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

What equipment do you need for the dumbbell spider curl?

The dumbbell spider curl uses dumbbell.

Is the dumbbell spider curl good for beginners?

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

Related exercises

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• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps