Dumbbell Spider Curl

Dumbbell Spider Curl Basics

Primary muscles worked: Brachialis, Biceps

Synergist Muscles: Forearms

Mechanics: Isolation

Equipment: Spider Curl Bench or Preacher Bench, Dumbbells

How To Perform The Dumbbell Spider Curl

• The dumbbell spider curl can either be performed on a spider curl bench or by using the opposite site of a preacher bench.
• Adjust the seat so that your feet sit flat on the ground.
• Grab a pair of dumbbells with an overhand grip and position your arms so that they extend straight down to the floor against the spider curl bench or opposite side of the preacher bench. Your elbows should be up against the pad on the spider curl bench.
• Sit in the seat that you adjusted.
• Now, bend at your elbow bringing your palms and dumbbells toward your shoulder.
• When your palms and the dumbbells are about two to three inches from your shoulder, lower the weight back to the starting position.

Dumbbell Spider Curl Tips

• The open side of your hand should be moving toward you during the spider curl.

Dumbbell Spider Curl and Sports 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.