Dumbbell Spider Curl
The Dumbbell Spider Curl is performed chest-supported on an incline bench with arms hanging down, minimizing momentum and increasing biceps isolation. This setup boosts tension—especially in the lower part of the curl—making it excellent for hypertrophy and clean technique. It’s a great accessory when you want strict curls without swinging your body.
Primary Equipment
Dumbbells
Dumbbells
Secondary Equipment
Adjustable Bench
Adjustable Bench
Key Benefits
- Increases biceps isolation by limiting body swing.
- Provides strong tension for hypertrophy-focused training.
- Improves rep consistency and technique under fatigue.
- Complements Barbell Curls for full biceps development.
Instructions
- Keep your torso upright and fully in contact with the bench
- Keep your elbow aligned with your shoulder during the movement
- Fully flex your elbow
- Lower your forearm in a controlled manner
Tips
- Do not swing your elbow forward or backward during the movement
- Avoid excessive movement of your shoulder
- Avoid using momentum or sudden movements
Restrictions
If you have elbow pain, avoid hard extension under load and keep weights moderate. Shoulder discomfort may require a different bench angle and relaxed shoulders. With tendinitis, reduce volume and slow the tempo. Avoid loads that force you to shrug, swing, or lose control.
Common Mistakes to Avoid
- Shrugging shoulders and loading the neck.
- Using too much weight and losing control on the way down.
- Short range of motion with poor elbow flexion.
Frequently Asked Questions
-
Are Dumbbell Spider Curls better than standing curls?
They isolate the biceps more by removing body swing; standing curls are also great—rotate both.
2. Where should I feel Dumbbell Spider Curls?
In the biceps, without elbow pain or neck tension.
3. How should I set the bench for Spider Curls?
Use a moderate incline that supports the chest while letting the arms hang for strict, controlled reps.
Target Muscle
Primary
