Smart Workout Diary

Dumbbell Spider Curl

The dumbbell spider curl is an isolation exercise performed face-down on an incline bench, with the arms hanging vertically. It primarily trains the biceps through a controlled curl while limiting momentum. It supports biceps strength, muscle development, and strict elbow-flexion control.

Demonstration

Dumbbell Spider Curl — demonstration 1
Dumbbell Spider Curl — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and place a dumbbell on each side.
  2. Lie face-down with your chest supported, feet firmly on the floor, and arms hanging straight toward the floor while holding the dumbbells with a supinated grip.
  3. Brace your torso and keep your upper arms nearly vertical and still; allow a small natural bend in the elbows at the bottom.
  4. Curl both dumbbells upward by bending the elbows, keeping the wrists neutral and squeezing the biceps at the top without lifting the elbows forward.
  5. Lower slowly until the arms are nearly straight, maintaining control throughout, then repeat. Use a load that does not force your chest off the bench or cause swinging.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Keep your chest in contact with the bench to prevent body swing and keep tension on the biceps.
  2. Do not curl with the shoulders; the elbows should stay in a consistent position beneath the shoulders.
  3. Control the lowering phase rather than letting the dumbbells drop.
  4. Use a comfortable range of motion and reduce the load if your wrists or elbows cannot stay aligned and controlled.
Exercise library