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Dumbbell Spider Curl

Also: dumbbell prone incline curl

Main
Biceps
Secondary
Forearms
Equipment
DumbbellBench
Level
Beginner
Movement
Elbow flexion

How to do it

  1. Adjust the bench to a 45 degree incline.
  2. Lie face down on the bench with your chest and stomach resting against it.
  3. Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
  4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold the contracted position for a brief pause as you squeeze your biceps.
  7. Inhale and slowly begin to lower the dumbbells back to the starting position.
  8. Repeat for the desired number of repetitions.

Same movement

See arms
Alternating Dumbbell CurlBiceps · DumbbellAlternating Dumbbell Hammer Preacher CurlBiceps · Dumbbell, BenchAlternating Dumbbell Preacher CurlBiceps · Dumbbell, Bench

Log it in Minthra

Log every set of Dumbbell Spider Curl and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım