Spider Curl (Dumbbell)

An isolation exercise performed on an inclined bench where dumbbells are curled to emphasize the biceps with reduced momentum from body English.

Instructions

1. Set an incline bench to approximately 45-60 degrees and sit back against it with feet flat on the floor.
2. Hold a dumbbell in each hand with arms hanging straight down, palms facing forward.
3. Keep your chest pressed against the incline pad and shoulders in a neutral position.
4. Curl the dumbbells upward in a controlled motion, bending only at the elbows.
5. Bring the dumbbells toward your shoulders until your forearms are nearly vertical.
6. Pause briefly at the top of the movement, squeezing your biceps.
7. Lower the dumbbells back to the starting position with control, fully extending your arms.
8. Repeat for the desired number of repetitions.

Tips

• The incline position prevents cheating with body momentum—focus on pure elbow flexion
• Keep your elbows stationary; avoid swinging them forward or backward
• Maintain a neutral wrist position throughout the exercise with palms facing forward
• Move slowly and deliberately, emphasizing the eccentric (lowering) phase
• Ensure your back remains in contact with the pad to isolate the biceps
• Choose a weight that allows strict form without body momentum or jerking