Dumbbell spider curl exercise (aka. Prone Incline Dumbbell Curls) is a fantastic isolation exercise that primarily targets the short head of the biceps.

The short head runs along the inside of the arm and adds to the thickness of the biceps when viewed from the front.

Do this exercise after doing your other major bicep building moves such as the barbell or dumbbell curl.

Dumbbell Spider Curls Exercise How To

  • Adjust a bench between 30-45 degrees.
  • Lay with your chest against the bench, both feet planted firmly on the floor.
  • Grab a dumbbell in each hand, positioned so that both elbows and upper arms are in front of the body.
  • Curl dumbbells up, hold and squeeze.
  • Slowly lower back to starting position, repeat.

Form and Technique

For dumbbell spider curls, keep the elbows and upper arms stationary throughout the range of motion, making sure you do not let them drift forward.

Squeeze and hold at the top for full contraction. Slowly lower down in a controlled manner to maintain constant tension on the bicep muscle.

VariationsSpider Curls (Barbell)

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Dumbbell Spider Curls

How To Do Dumbbell Spider Curls (aka. Prone Incline Dumbbell Curls)