Spider Curl (Dumbbell)
Complete guide to Spider Curl (Dumbbell). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Spider Curl (Dumbbell)
Grab a pair of dumbbells and lie face down on an incline bench set at roughly 45 degrees.
Let your arms hang straight down with your palms facing forward.
Engage your abs and take a breath.
Curl both dumbbells upward toward your chin, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |