Dumbbell Spider Curl Exercise: Enhance Your Biceps

Dumbbell Spider Curl Exercise
Dumbbell Spider Curl Exercise
Image Credit: Functional Bodybuilding (see video below)

The Dumbbell Spider Curl Exercise is a great way to target and strengthen your biceps. It involves performing a curl while lying face down on an incline bench, which helps to isolate your biceps and prevent cheating.

So let’s take a closer look at the benefits, the body parts it impacts, the equipment needed, how to do it correctly, common mistakes to avoid, and why you should include it in your workout routine.

Benefits of the Dumbbell Spider Curl Exercise

The Dumbbell Spider Curl Exercise offers numerous benefits, including:

Biceps Strengthening: This exercise targets your biceps, making it an excellent way to increase overall upper body strength.

Isolation: The incline bench position helps to isolate your biceps and prevent cheating, ensuring that your biceps are doing the majority of the work.

What Body Parts Are Impacted?

This exercise primarily targets the biceps. Additionally, it engages the forearms and shoulders. By engaging multiple muscle groups at once, it provides a full-arm workout.

Equipment You Need to do the Dumbbell Spider Curl Exercise

To perform this exercise, you’ll need an incline bench and dumbbells. You can also use a workout mat to make the exercise more comfortable. Wearing proper workout clothes and footwear is also important.

Steps for Doing the Dumbbell Spider Curl Exercise

Here are the steps for performing this exercise:

Step 1: Lie face down on an incline bench with your chest and stomach against the bench and your feet flat on the ground.

Step 2: Hold a dumbbell in each hand with your palms facing up and your arms hanging straight down.

Step 3: Curl the weights up towards your shoulders, keeping your elbows tight to your sides.

Step 4: Lower the weights back down to the starting position and repeat for 8-12 reps.

Check out the video below on how to complete this exercise.

Mistakes to Avoid

Swinging the weights: Keep your movements slow and controlled, avoiding swinging the weights, which can reduce the effectiveness of the exercise.

Not using proper form: Keep your elbows tight to your sides throughout the exercise and avoid using momentum to lift the weights.

Using too much weight: Start with lighter weights and gradually increase the weight as you become more comfortable with the exercise.


The Dumbbell Spider Curl Exercise is an effective way to build biceps strength and add variation to your arm workouts.

By performing this exercise correctly and avoiding common mistakes, you’ll be on your way to stronger, more defined biceps.

So, grab your dumbbells, find an incline bench, and get ready to curl your way to stronger arms! You can also try the Alternating Dumbbell Curtsy Squat Exercise!