# Spider Curl (Dumbbell)

> A biceps curl done chest-down on an incline bench, so your upper arms hang straight and the curl stays strict.

Page: https://fitnessie.app/exercises/dumbbell-spider-curl/
Type: Dumbbell · Isolation
Demo video: https://fitnessie.app/demos/spider-curl-dumbbell/0b39bf34a60025fd.mp4

## How to do it

1. Set a bench to about 45 degrees and lie face down on it with your upper chest at the top and your head clear.
2. Let your arms hang straight down, a dumbbell in each hand, palms facing forward.
3. Curl the dumbbells up toward your shoulders, moving only your forearms.
4. Squeeze your biceps at the top.
5. 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](https://www.strengthlog.com/spider-curl/)
- [BarBend: Spider Curl](https://barbend.com/spider-curl/)