Step by step instructions, muscle activation and variants for the Dumbbell Spider Curl.
The dumbbell prone incline curl, also known as the spider curl, is performed lying face-down on an incline bench with arms hanging freely below the chest. This position keeps the upper arms perpendicular to the ground throughout the movement, placing constant tension on the biceps and eliminating any momentum from the body.
Common mistakes content is coming soon.
The Dumbbell Spider Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.