Setup
Set an incline bench to a moderate angle (about 30–60°). Choose dumbbells you can curl strictly—this movement removes momentum, so it will feel harder with lighter weights. Place the bench so you have room for your arms to hang freely.
Starting Position
Lie chest-down on the incline bench with your feet planted for stability. Let your arms hang straight down toward the floor with a dumbbell in each hand. Keep your shoulders set down and back, chest supported, and core lightly braced. Start with palms facing forward (supinated) or slightly turned in—keep the position consistent. Maintain a slight natural elbow position and keep wrists neutral.
Execution
To perform the Dumbbell Spider Curl with proper technique, follow these steps:
- Adjust the incline bench to a comfortable angle (around 45 degrees) and grab a pair of dumbbells.
- Lie facedown on the incline bench with your chest against the padding and your arms fully extended, hanging straight down.
- Allow your elbows to be slightly in front of your shoulders.
- While keeping your upper arms stationary, curl the dumbbells up toward your shoulders by contracting your biceps.
- Squeeze your biceps at the top of the movement and then slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat the exercise for the recommended number of repetitions.
The primary muscle group targeted by the Dumbbell Spider Curl is:
Tips on doing this exercise
Keep your chest glued to the bench—strict reps only.Use a slow lowering phase (2–3 seconds) for maximum biceps tension.Pause and squeeze at the top for 1 second without letting shoulders roll forward.If you feel your shoulders taking over, lighten the load and keep elbows stable.Progress by adding reps first, then small weight increases while maintaining zero body movement.
Common Mistakes
Letting elbows drift forward or shoulders move (turns it into a regular curl)Using momentum by bouncing at the bottom or rushing repsOver-supinating/twisting aggressively at the wristCutting range of motion short or dropping too fast on the descentShrugging shoulders up or losing chest contact with the benchUsing weights that are too heavy and losing strict form
Recommended Ranges
Hypertrophy focus: 3–4 sets of 8–12 repsAccessory/pump: 2–4 sets of 12–15 repsStrength-endurance: 3–4 sets of 6–10 reps (slightly heavier, still strict)
Rest 45–75 seconds between sets.
