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Last updated March 5, 2026
Biceps
Spider Curl (Dumbbell)
Lie chest-down on an incline bench and curl dumbbells. The prone angle prevents cheating and keeps constant tension on the biceps.
Quick facts
- Level
- Intermediate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
BicepsBicep (short Head)
Secondary
Outer Bicep / BrachialisUpper Forearm
Equipment & setup
What you need and how to position yourself before starting.
Equipment
DumbbellFlat Bench / Sofa
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set an adjustable bench to approximately 45 degrees.
- Lie prone (face-down) on the bench with your chest against the pad.
- Hold a dumbbell in each hand with arms hanging straight down, palms facing forward.
- Step 2Execution
- Curl both dumbbells upward by flexing your elbows.
- Keep your upper arms vertical and stationary throughout.
- Squeeze your biceps hard at the top of the curl.
- Step 3Return
- Slowly lower the dumbbells back to full extension.
- Avoid letting the weights drop or using momentum.
- Maintain constant tension on the biceps throughout.
Alternatives & variations
Explore similar movements targeting the same muscles.
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