Spider Curl

Start

Finish

How to do it

Lie chest-down on an incline bench with the arms hanging straight down perpendicular to the floor, then curl the dumbbells to shoulder height without letting the upper arms swing.

Muscles worked

Primary: biceps · Also works: forearms

Equipment

Dumbbells

Common mistakes

• Pressing the chest off the bench to generate a swing
• Letting the arms drift back under the body instead of hanging straight down
• Curling past vertical forearm, which removes tension at the top

Variations

• Spider hammer curl with a neutral grip
• Spider curl with a two-second peak-contraction hold

Can't do this one? Swap it for

• Incline Dumbbell Curl
• Dumbbell Preacher Curl
• High Cable Curl

Related exercises

• Dumbbell Biceps Curlbiceps
• Towel Biceps Curlbiceps
• Backpack Biceps Curlbiceps
• Table Biceps Curlbiceps
• Resistance Band Biceps Curlbiceps
• Band Hammer Curlbiceps