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Instructions
- Adjust an incline bench to approximately 45 degrees and lie chest-down on it.
- Hold a dumbbell in each hand with arms fully extended toward the floor, palms facing forward.
- Curl the dumbbells upward by contracting your biceps without moving your upper arms.
- Pause briefly at the top of the movement, then lower the weights back to the starting position in a controlled manner.
Technical Tips
- Keep your elbows fixed and avoid swinging your body.
- Maintain a slow, controlled tempo throughout the movement.
- Ensure full extension at the bottom and a strong contraction at the top.
Breathing Tips
- Exhale as you lift the dumbbells upward.
- Inhale as you return the dumbbells to the starting position.
Medical restrictions
- Not recommended for individuals with biceps tendon injuries.
- Avoid if experiencing shoulder impingement or instability.
- Consult a healthcare provider if recovering from elbow joint inflammation.
The Dumbbell Spider Curl is a focused isolation exercise that targets the biceps by eliminating momentum and minimizing assistance from other muscle groups. Performed with the chest supported on an incline bench, this position ensures maximum tension on the biceps throughout the movement. Unlike standing curls, the spider curl prevents the use of body swing, making it ideal for strict, concentrated muscle engagement. This variation is particularly effective for enhancing the peak and definition of the biceps, especially the long head. Using dumbbells allows for independent arm movement, reducing muscular imbalances and increasing joint stability. It is a staple in intermediate to advanced hypertrophy training programs and is valued for its ability to refine arm aesthetics and improve overall upper arm strength. Consistent execution with strict form ensures optimal results and minimizes injury risk.
What is the correct bench angle for a dumbbell spider curl?
The ideal bench angle for a dumbbell spider curl is around 45 degrees, which allows optimal biceps isolation by limiting shoulder involvement.
Can I use heavy weights for dumbbell spider curls?
Dumbbell spider curls should be performed with moderate weights to maintain strict form and full range of motion, which is more effective for biceps isolation than lifting heavy.
What muscles do dumbbell spider curls target?
Dumbbell spider curls primarily target the biceps, with emphasis on the long and short heads, and secondarily engage the brachialis.
Are dumbbell spider curls better than preacher curls?
Dumbbell spider curls offer stricter isolation by eliminating back support, whereas preacher curls provide more stability. Both are effective and can complement each other in a training routine.
Is the dumbbell spider curl suitable for muscle imbalances?
Yes, using dumbbells allows each arm to work independently, which helps correct strength and size imbalances between the left and right biceps.