Barbell Curls
Forearms·Barbell·Beginner·Compound
Exercise guide
Dumbbell Spider Curl
The Dumbbell Spider Curl isolates the biceps by performing the curl in a prone position, increasing tension at the top of the movement.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Spider Curl
- 01
Lie face down on an incline bench with your chest supported.
- 02
Hold a dumbbell in each hand with arms hanging straight down.
- 03
Keep your elbows fixed in place.
- 04
Curl the dumbbells upward toward your shoulders.
- 05
Squeeze your biceps at the top.
- 06
Lower the dumbbells slowly back to full extension.
Performance tips
Cues that matter
- Keep your upper arms perpendicular to the floor
- Avoid swinging the weights
- Control the lowering phase to maximize tension
Common questions
Frequently asked
What muscles does the Dumbbell Spider Curl work?
The Dumbbell Spider Curl primarily targets the Forearms. Supporting muscles include Biceps.
Is the Dumbbell Spider Curl a compound or isolation exercise?
The Dumbbell Spider Curl is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Spider Curl?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Spider Curl?
The Dumbbell Spider Curl is rated as beginner difficulty. It is suitable for those new to resistance training.
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