Dumbbell Spider Curl
The dumbbell spider curl is a strict biceps curl done lying face-down on an incline bench, so your upper arms hang straight down and cannot swing. Because the upper arm stays vertical, the load is hardest in the middle and top of the curl, which makes it a strong tool for the contracted, squeezed end of the biceps.
Also called: Spider Curl, Prone Incline Curl, Incline Bench Spider Curl · Equipment: dumbbell · Pattern: pull
Step by step
- Set an adjustable bench to about 45°. Hold a dumbbell in each hand and lie face-down on it with your chest and stomach on the pad and your chin just over the top edge.
- Plant your feet on the floor, or your toes on the bench frame, so your body stays still on the pad.
- Let both arms hang straight down from your shoulders, palms facing forward. Your upper arms start vertical and stay vertical for the whole set.
- Curl the dumbbells up by bending only at the elbows, turning your little fingers slightly up as they rise.
- Keep curling until your forearms are as close to your upper arms as they will go, and hold the squeeze for about a second.
- Bring the dumbbells back down under control over two to three seconds until your elbows are fully straight.
- Repeat for the set. Afterwards, set the dumbbells on the floor beside the bench before you stand up.
- Upper arms hang vertical and never move
- Curl only at the elbows
- Squeeze and hold the top for a second
- Little fingers turn up as you curl
- Two to three seconds back down to straight arms
- Chest stays on the pad
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Biceps brachii: short head | Prime mover | C |
| Biceps brachii: long head | Prime mover | C |
| Brachialis | Secondary | B |
| Brachioradialis | Secondary | C |
| Forearm flexors | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Upper arms swinging forward or back
Fix: Keep the upper arms vertical and pick a dumbbell you can curl strictly.
Dropping into the bottom
Fix: Take two to three seconds to straighten the elbows fully on every rep.
Cutting the top short
Fix: Curl as high as the elbows allow and hold the squeeze for a second.
Wrists curling to finish the rep
Fix: Keep the wrists straight and in line with the forearms and move only at the elbow.
Chest lifting off the pad
Fix: Keep your chest and stomach on the pad and your feet braced throughout.
What the research says
Muscle growth · first choiceRehab & prehabGeneral fitnessEndurance
- Load and effort — Research finds muscle growth is similar across a wide range of loads when sets are hard, and that going to true failure adds only a trivial-to-small benefit. Spider curls are commonly done for about 8–15 reps.
- Volume — Studies link more weekly sets for a muscle to more growth, with diminishing returns. Rows and pull-ups also train the biceps, so many programmes use curls as a top-up.
- Muscle length — A small training study found elbow-flexor work at long muscle lengths built more size than work at short lengths. The spider curl loads the short end, so it is often paired with an incline curl.
- Range and tempo — Meta-analyses find full range of motion gives equal or greater strength gains than partial range, and similar growth across rep speeds of about half a second to eight seconds.
- Pairing — Research on paired sets finds alternating a pull with its opposing push lets more total work fit into less time, so curls are often paired with a triceps exercise.
Log the dumbbell spider curl in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.