Exercise description of the dumbbell spider curl.  Learn about the dumbbell spider curl with video and pictures.  Also learn how the dumbbell spider curl can improve your sports performance.

Primary muscles worked:  Brachialis, Biceps

Synergist Muscles:  Forearms

Mechanics:  Isolation

Equipment:  Spider Curl Bench or Preacher Bench, Dumbbells

How to perform the exercise:  The dumbbell spider curl can either be performed on a spider curl bench or by using the opposite site of a preacher bench. The athlete will grab a pair of dumbbells with an overhand grip and position their arms so that they extend straight down to the floor against the spider curl bench or preacher bench. Now when the athlete is in position, the athlete will bend at the elbow bringing the palms and dumbbells toward the shoulder. When the palms and weight are about two to three inches from the shoulder, the athlete may lower the weight back to the starting position.

Spotting the exercise:  The spotter for the dumbbell spider curl should be kneeling in front of the athlete. If the athlete becomes unable to perform the desired number of repetitions on their own, the spotter should apply upward force on the athlete's wrists during the upward phase of the lift.

Sport specific application:  The dumbbell spider curl can help the athlete develop strength in the biceps. Bicep strength in sports such as tennis, bowling, and baseball is significantly important. Although the movement does not closely relate to the movements in these sports, the dumbbell spider curl can be used to provide variety during a biceps workout.