Exercise
Dumbbell Spider Curl
Also known as: spider curl dumbbells, prone incline dumbbell spider curl
Dumbbell Spider Curl is a isolation exercise for the biceps. Main target: biceps short head. Also works: brachialis and forearm flexors. Equipment: dumbbell.
Muscles worked
How to do it
- Lie chest-down on an incline bench with your arms hanging straight down, a dumbbell in each hand.
- Keeping the upper arms vertical and still, curl the dumbbells up toward your shoulders.
- Squeeze the biceps hard at the top — there is nowhere to cheat from this position.
- Lower slowly to full extension and repeat.
Similar exercises
Concentration Curls
Dumbbell
Biceps short head
Dumbbell Alternate Bicep Curl
Dumbbell
Biceps short head
Dumbbell Prone Incline Curl
Dumbbell
Biceps short head
Incline Inner Biceps Curl
Dumbbell
Biceps short head
One Arm Dumbbell Preacher Curl
Dumbbell
Biceps short head
Seated Dumbbell Curl
Dumbbell
Biceps short head
Alternatives with other equipment
Barbell Curls Lying Against An Incline
Barbell
Biceps short head
Cable Preacher Curl
Cable
Biceps short head
Close-Grip EZ Bar Curl
EZ curl bar
Biceps short head
Machine Bicep Curl
Machine
Biceps short head
Arm Blaster Curl
Other
Biceps short head
Band Overhead Biceps Curl
Bands
Biceps short head
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