Lie chest-down on an incline bench with the arms hanging straight and hold a dumbbell in each hand. Curl the weights by flexing the elbows with your upper arms remaining fixed to load the biceps.
How to do the Spider Curl (Dumbbell)#
- Set an incline bench and lie face-down so your arms hang vertically toward the floor.
- Grasp a dumbbell in each hand and let your elbows remain close to the body and pointing down.
- Keep your upper arms stationary and curl the dumbbells up by flexing the elbows until the forearms approach the shoulders.
- Pause briefly at the top, then lower the weights slowly until the arms are fully extended to complete the rep.
- Maintain a still torso and avoid leaning or swinging to keep tension on the biceps.
Muscles worked#
Common mistakes#
- Allowing the upper arms to move backward or forward during the curl.
- Using body momentum or swinging the torso to lift the weights.
- Failing to lower the dumbbells fully, shortening the range of motion.
- Flaring the elbows outward instead of keeping them aligned and pointing down.
