Exercise library
Biceps
Dumbbell Spider Curl
- Primary muscle
- Biceps
- Also works
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- Elbow flexion
- Role in a program
- Accessory
How to do it
Lie chest-down on an incline bench with arms hanging straight toward the floor. Curl the dumbbells up while keeping the upper arms vertical, squeeze hard, and lower under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the biceps — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.