Spider Dumbbell Curl

Spider Dumbbell Curl gif

About

Lean forward to keep tension on your biceps

How to Spider Dumbbell Curl

Starting Position

Stand in front of the incline bench, lean your upper body forward, and extend your arms downward.

Proper Form

1. Fix your elbow and lift the dumbbell.

2. Lower it gently.

Breathing Technique

Exhale when you go up, and inhale when you go down.

Precautions

1. Stabilize your upper body to prevent it from shaking.

2. Keep your elbows from flaring out backward.

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Curious about a Biceps workout plan that includes the Spider Dumbbell Curl

Spider Dumbbell Curl Alternatives

Barbell Bicep Curl

Chin up

Spider Dumbbell Curl

About

How to Spider Dumbbell Curl

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Spider Dumbbell Curl Related Reading

Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis

Sets per workout is the only training variable that reliably predicts muscle growth.

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

Spider Dumbbell Curl Alternatives

Spider Dumbbell Curl

About

How to Spider Dumbbell Curl

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Spider Dumbbell Curl Related Reading

Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis

Sets per workout is the only training variable that reliably predicts muscle growth.

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

Spider Dumbbell Curl Alternatives