Spider Curl (Dumbbell)

Name: Spider Curl (Dumbbell) — demonstration
Uploaded: 2026-07-02T19:58:52Z
Description: Set a gym bench at a 45 to 60-degree incline.

Weight & Reps

Details

NameSpider Curl (Dumbbell)

EquipmentDumbbell

Primary MuscleBiceps

1Set a gym bench at a 45 to 60-degree incline.
2Take a pair of dumbbells and sit on the bench with your chest and stomach against the back support. Your arms should hang down with your palms facing forward.
3Take a deep breath and curl both dumbbells, not moving your elbows forward. Exhale at the top.
4Extend your arms as you inhale.