Dumbbell Spider Curl
Build bigger biceps! Prone incline curls isolate and maximize your bicep growth. Get ready to feel the burn!
The Dumbbell Spider Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells and incline bench.
Required Equipment
Dumbbell Spider Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis)
Dumbbell Spider Curl Variations and Alternatives
How to do the Dumbbell Spider Curl
Set an incline bench to about 45-60 degrees.
Lie face down on the bench with your feet flat on the ground and your chest securely placed at the top of the incline.
Hold a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms hang straight down toward the floor.
Engage your core and biceps, and without moving your upper arms, curl the dumbbells up towards your shoulders while exhaling. The palms should rotate so that they face your shoulders at the top of the movement.
Squeeze your biceps at the top of the curl for a moment.
Inhale as you lower the dumbbells back to the starting position in a controlled manner.
Repeat for the desired number of repetitions and sets.
Make sure to keep your elbows steady and fixed throughout the lift. The movement should come exclusively from the elbow joint, isolating the biceps.
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Dumbbell Spider Curl FAQs
What muscles does the Dumbbell Spider Curl work?
The Dumbbell Spider Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Spider Curl?
Dumbbells and incline bench.
What workout day should the Dumbbell Spider Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Spider Curl variations and alternatives?
Similar exercises include the Band Prone Incline Curl, Barbell Curl, EZ-Bar Incline Curl and Alternating Dumbbell Incline Curl.
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