Dumbbell spider curl

Muscles worked: Upper arms
Upper arms
🔧 Dumbbells, Incline Bench ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set an incline bench to 45 degrees. Lie face down, chest supported. Hold a dumbbell in each hand, palms facing up, arms extended. Keeping elbows close, curl dumbbells up, contracting biceps. Pause at peak contraction. Slowly lower to the starting position. Repeat.

Tips

Keep elbows stationary. Squeeze biceps at the top. Use a controlled tempo. Start with lighter weights. Maintain a neutral wrist.

Similar exercises

Barbell spider curl Upper arms · 🔧 Barbell 2/10 Spider hammer curl Upper arms · 🔧 Dumbbells 2/10 Ez bar spider curl Upper arms · 🔧 EZ Bar, Incline Bench 2/10 Dumbbell upper curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell seated curl Upper arms · 🔧 Dumbbells 2/10 Ez bar reverse spider curl Upper arms · 🔧 EZ Bar 2/10 Dumbbell hammer curl Upper arms, Forearms · 🔧 Dumbbells 2/10 Dumbbell wide curl Upper arms · 🔧 Dumbbells 2/10
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