Beginner exercise
Dumbbell Spider Curl
Also called DB Spider Curl
Technique
How to perform Dumbbell Spider Curl
- Adjust an incline bench to roughly 45 degrees and lie face‑down with your torso supported, chest near the top edge and feet anchored on the floor.
- Grasp a pair of dumbbells with a supinated (palms‑up) grip, arms hanging straight down.
- Retract your shoulder blades lightly and brace your core so your upper arms stay perpendicular to the floor.
- This is your starting position.
- Exhale as you curl the weight upward, keeping your elbows fixed under your shoulders and squeezing your biceps until your forearms are just past horizontal.
- Pause briefly at the peak contraction without letting your shoulders roll forward or your wrists bend.
- Inhale as you lower the weight under control, fully extending your elbows until your arms hang straight again, maintaining tension throughout.
- Repeat for the prescribed repetitions.
GymDaze demonstration
Watch Dumbbell Spider Curl
Programming relevance
Muscles involved
Primary targets: Biceps Brachii Short Head, Biceps Brachii Long Head.
MuscleScoreRole