How to do the Dumbbell Spider Curls
Primary: Biceps · also works Forearms, Upper Back.
DB Spider Curls are a targeted isolation exercise specifically designed to work the biceps and forearms. This exercise is typically performed using dumbbells and a bench, and it involves lying face down on an incline bench. It is an effective way to focus on the biceps without the risk of momentum aiding the lift, which can improve muscle engagement and growth.
Step by step
- 1
Lie face down on an incline bench, ensuring your chest and stomach are flat against the bench.
- 2
Hold a dumbbell in each hand, allowing your arms to hang down straight towards the floor.
- 3
Curl the dumbbells upward by flexing your biceps, keeping your upper arms stationary and your elbows close to your body. Slowly lower the weights back to the starting position.
Coaching cues
- Ensure your upper arms remain stationary throughout the movement to fully engage your biceps.
- Keep movements slow and controlled to maximize muscle tension and reduce the risk of injury.
- Avoid using momentum to lift the weights, focus on muscle contraction to lift and lower the dumbbells.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Spider Curls alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Spider Curls work?
Primary: Biceps. Secondary: Biceps, Forearms, Upper Back
How many sets and reps of Dumbbell Spider Curls should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Spider Curls?
Same movement pattern, different equipment: Concentration Curl, Dumbbell Curl, Hammer Curl, Reverse Curl, Incline Dumbbell Curl, Zottman Curl.
Is the Dumbbell Spider Curls good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.