Dumbbell Spider Curls
Isolation curl variation on an incline bench face-down that targets biceps for peak contraction and hypertrophy, emphasizing strict form without momentum.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps, Biceps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Biceps
8/10Brachialis
Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set incline bench to 45 degrees. Lie face-down with chest and stomach supported, arms hanging straight down holding dumbbells with supinated grip.
- Keep upper arms stationary against bench.
- Exhale and flex elbows to curl dumbbells toward shoulders.
- Squeeze biceps at top for 1 second.
- Inhale and slowly lower dumbbells to full extension.
- Maintain fixed elbows and no shoulder movement.
- Repeat for reps while keeping chest pressed to bench.
Coaching Tips
Form Cues
- Elbows pinned to bench
- Squeeze biceps hard
- No swinging or momentum
- Full stretch at bottom
- Control the descent
Breathing
Inhale during lowering phase; exhale and brace core during curl.
Tempo
3-1-1
Range of Motion
From full elbow extension with arms hanging to full flexion where dumbbells reach shoulders, ensuring biceps stretch and contract fully.
Safety
Safety Notes
- Avoid excessive weight to prevent form breakdown
- Keep neck neutral to avoid strain
- Stop if shoulder discomfort occurs
- Use lighter weights if beginner
Spotting
Not typically required; self-spot with safeties or lighter weights if needed for isolation focus.
Common Mistakes
- Using momentum to lift
- Lifting chest off bench
- Partial range of motion
- Allowing elbows to move forward
- Gripping too tightly causing wrist strain
When to Avoid
- Acute elbow or shoulder injury
- Wrist instability
Flexibility Needed
- Full elbow flexion and extension
- Shoulder extension for arm hang
Build Up First
- Master basic standing dumbbell curls
- Proper supinated grip strength
Also known as
Prone Incline Dumbbell Curls, Incline Face-Down Curls
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
EZ-Bar Spider Curl
EZ Bar, Incline Bench
Biceps
Dumbbell Waiter Curls
Dumbbells
Biceps
Dumbbell Curl
Dumbbells
Biceps
Dumbbell Wide Curl
Dumbbells
Biceps
Dumbbell High Curl
Dumbbells
Biceps
Dumbbell Drag Curl
Dumbbells
Biceps
Dumbbell Bicep Curl
Dumbbells
Biceps
Dumbbell Hammer Curl
Dumbbells
Biceps
Dumbbell Hammer Curl
Dumbbells
Biceps
Dumbbell Zottman Curl
Dumbbells
Biceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
