How do you do the Spider Curl (Dumbbell)?

Set a bench to about 45 degrees and lie face down on it with your upper chest at the top and your head clear. Let your arms hang straight down, a dumbbell in each hand, palms facing forward. Curl the dumbbells up toward your shoulders, moving only your forearms. Squeeze your biceps at the top. Lower slowly to straight arms.

What muscles does the Spider Curl (Dumbbell) work?

Mainly the biceps, with help from the forearms.

What are common Spider Curl (Dumbbell) mistakes?

Letting your upper arms drift back as you curl. Using a weight so heavy you cheat the movement. Setting the bench too low or nearly upright.

Spider Curl (Dumbbell): how to do it, form cues and muscles worked

How to do it

Set a bench to about 45 degrees and lie face down on it with your upper chest at the top and your head clear.
Let your arms hang straight down, a dumbbell in each hand, palms facing forward.
Curl the dumbbells up toward your shoulders, moving only your forearms.
Squeeze your biceps at the top.
Lower slowly to straight arms.

Key cues

Upper arms vertical and still
Underhand grip
Curl past parallel
Squeeze at the top
Slow on the way down

Common mistakes

Letting your upper arms drift back as you curl
Using a weight so heavy you cheat the movement
Setting the bench too low or nearly upright

Muscles worked

Primary: Biceps
Secondary: Forearms

Equipment

Dumbbells and adjustable incline bench.

References

StrengthLog: Spider Curl
BarBend: Spider Curl