Dumbbell Spider Curl

How To Do A Dumbbell Spider Curl Correctly

The dumbbell spider curl is a great isolation exercise that targets the short head of the biceps.

To get started:

1. Set a bench at a 45 degree incline and lay on top with your chest and stomach pressed into the pad.
2. Plant your toes into the ground to stabilize your body.
3. With your arms shoulder width and fully extended toward the ground, grab a pair of dumbbells with an underhand grip, so your palms are facing forward.
4. Keep your upper arms stationary as your bend your elbows and contract your biceps to curl the dumbbells towards your chin.
5. Under control, slowly reverse the movement back to full extension and repeat.

Primary Muscles Worked

Other Bicep Dumbbell Variations

• Seated Supinating Incline Dumbbell Bicep Curls
• Standing Dumbbell Bicep Curl