The exercise dumbbell spider curl primarily works the muscles Biceps and secondarily works the muscles Forearm.

Proper Position Set a bench at about a 45-degree incline. Lie face down on the bench, with your chest and stomach pressed against it. Let your arms hang naturally on either side. Hold a dumbbell in each hand with a supinated grip (palms facing upward). Keep your feet firmly planted on the ground for stability. Movement Contract your biceps to curl the dumbbells upward, keeping your arms aligned with your torso. Continue lifting until the dumbbells are close to your shoulders without moving your elbows or upper arms. Slowly lower the dumbbells back to the starting position in a controlled motion. Repeat for the desired number of repetitions. Breathing Inhale as you lower the dumbbells. Exhale as you lift them. Tips Keep your elbows stationary to avoid using your shoulders or back for assistance. Perform the movement slowly to maximize biceps engagement. Choose dumbbells that match your level to maintain proper form and avoid compensations. Avoid arching your lower back or lifting your chest during the exercise.

Proper Position Set a bench at about a 45-degree incline. Lie face down on the bench, with your chest and stomach pressed against it. Let your arms hang naturally on either side. Hold a dumbbell in each hand with a supinated grip (palms facing upward). Keep your feet firmly planted on the ground for stability. Movement Contract your biceps to curl the dumbbells upward, keeping your arms aligned with your torso. Continue lifting until the dumbbells are close to your shoulders without moving your elbows or upper arms. Slowly lower the dumbbells back to the starting position in a controlled motion. Repeat for the desired number of repetitions. Breathing Inhale as you lower the dumbbells. Exhale as you lift them. Tips Keep your elbows stationary to avoid using your shoulders or back for assistance. Perform the movement slowly to maximize biceps engagement. Choose dumbbells that match your level to maintain proper form and avoid compensations. Avoid arching your lower back or lifting your chest during the exercise.

The exercise variants are: seated biceps curl, preacher curl machine, wide bar biceps curl, ez bar biceps curl, concentrated biceps curl on bench, alternating rotating bicep curl, bicep curl on the pulley bar, pulley reverse bicep curl, bicep curl straight bar tight grip, unilateral pulley bicep curl, unilateral bicep curl long range pulley, biceps curl at the opposite pulley, cable kneeling preacher curl, dual cable bicep curl, biceps drag curl onbench, zottman curl, kettlebell concentration curl, lying cable curl, machine preacher reverse curls, smith machine drag curl, reverse curls on a smith machine.

The exercise variants are: seated biceps curl, preacher curl machine, wide bar biceps curl, ez bar biceps curl, concentrated biceps curl on bench, alternating rotating bicep curl, bicep curl on the pulley bar, pulley reverse bicep curl, bicep curl straight bar tight grip, unilateral pulley bicep curl, unilateral bicep curl long range pulley, biceps curl at the opposite pulley, cable kneeling preacher curl, dual cable bicep curl, biceps drag curl onbench, zottman curl, kettlebell concentration curl, lying cable curl, machine preacher reverse curls, smith machine drag curl, reverse curls on a smith machine.

The equipment needed for the exercise dumbbell spider curl is: Dumbbell, Musculation bench.

Dumbbell spider curl - Exercise

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Instructions

Proper Position

Set a bench at about a 45-degree incline.
Lie face down on the bench, with your chest and stomach pressed against it. Let your arms hang naturally on either side.
Hold a dumbbell in each hand with a supinated grip (palms facing upward). Keep your feet firmly planted on the ground for stability.

Movement

Contract your biceps to curl the dumbbells upward, keeping your arms aligned with your torso.
Continue lifting until the dumbbells are close to your shoulders without moving your elbows or upper arms.
Slowly lower the dumbbells back to the starting position in a controlled motion.
Repeat for the desired number of repetitions.

Breathing

Inhale as you lower the dumbbells.
Exhale as you lift them.

Tips

Keep your elbows stationary to avoid using your shoulders or back for assistance.
Perform the movement slowly to maximize biceps engagement.
Choose dumbbells that match your level to maintain proper form and avoid compensations.
Avoid arching your lower back or lifting your chest during the exercise.

Difficulty	Intermediate
Focus	Isolation
Equipments	Dumbbell Musculation bench
Sports	Bodybuilding
Categories	Strengthening At gym Upper body