Dumbbell Spider Curl
The dumbbell spider curl is an upper arm exercise targeting the biceps. Performed face-down on an incline bench, this variation eliminates body movement and keeps constant tension on the biceps throughout the entire range of motion.
How to do it
- Set an incline bench to approximately 45 degrees and lie face down with your chest against the pad.
- Hold a dumbbell in each hand with your arms hanging straight down and palms facing forward.
- Curl the dumbbells upward by contracting your biceps, keeping your upper arms perpendicular to the floor.
- Pause at the top of the movement and squeeze your biceps.
- Slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions.
Form cues
- Press your chest firmly into the incline bench pad.
- Let your arms hang straight down toward the floor.
- Keep your upper arms completely still as you curl.
- Squeeze your biceps hard at the very top of the movement.
- Lower the weights slowly under full control.
Breathing: Exhale as you curl the dumbbells upward, and inhale as you lower them back to the starting position.
Common mistakes
- Swinging the weights uses momentum instead of pure bicep strength.
- Moving your upper arms forward shifts the work away from your biceps.
- Lifting your chest off the bench allows your back and shoulders to help.
- Rushing the lowering phase misses out on important muscle-building time.
Muscles worked
Primary: biceps. Secondary: lower arms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel shoulder discomfort from pressing into the bench, ease off and adjust the bench angle or try a standard curl instead.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use an incline bench for curls?
Lying face down on an incline bench stops you from using your body to swing the weights, ensuring your biceps do all the work.
How heavy should the dumbbells be?
Start with lighter weights than you normally use for standing curls. The strict angle makes this exercise much harder.
Can I do spider curls sitting backward on a chair?
Yes, sitting backward on an upright bench or chair with your chest against the backrest works well if you do not have an adjustable bench.