Dumbbell spider curl: how to do it, muscles worked and variations

Elbow flexion supported on an incline bench to limit momentum.

Main muscles

Biceps brachii

Secondary muscles

Brachialis, Forearm flexors, Brachioradialis

Equipment

Dumbbell

Variations

2

Image: start and end of the movement.

Dumbbell spider curl

Biceps curl performed with the torso supported and the arms hanging to isolate elbow flexion.

Form. Rest your chest, fix your shoulders and flex without pushing your elbows forward.

Common mistake. Lifting your chest off the bench, swinging the dumbbells, or shortening the descent.

Biceps brachii · Dumbbell

Spider hammer-to-supinated curl

Curl with your chest supported face down on an incline bench that starts with a neutral grip and ends rotating to an underhand grip.

Form. Lying face down on an incline bench with your arms hanging and a neutral grip, flex your elbows turning your palms up during the lift and lower by undoing the rotation.

Common mistake. Lifting your chest off the bench, swinging your arms, pushing your elbows forward, or lowering without control.

Biceps brachii · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

Other exercises for the same muscles

Biceps curlBiceps brachii · Brachioradialis · 12 variations

LungesQuadriceps · Gluteus maximus · 6 variations

Banded biceps curlBiceps brachii · 2 variations

Dumbbell deadlift to curlBiceps brachii · Hamstrings · 2 variations

Dumbbell hammer pressPectoralis major · Biceps brachii · 2 variations

Kneeling curl to pressBiceps brachii · Deltoid