Dumbbell Spider Curl

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Watch Dumbbell Spider Curl

Technique

How to perform Dumbbell Spider Curl

1. Set a bench to roughly 45 degrees and lie chest-down, with your feet on the floor and your chest near the top of the pad.
2. Hold a dumbbell in each hand with your palms facing forward, and let your arms hang vertically.
3. Keep your upper arms still and your elbows underneath your shoulders as you curl both dumbbells.
4. Stop when your forearms are just past horizontal, keeping your wrists aligned with your forearms.
5. Lower under control until your arms hang straight again without rolling your shoulders forward.
6. Repeat while keeping your chest supported.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.