What muscles does Spider Curl (Dumbbell) work?

The Spider Curl (Dumbbell) primarily targets the Biceps, specifically the Long Head, Short Head.

How often should I do Spider Curl (Dumbbell)?

For optimal results, include Spider Curl (Dumbbell) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Spider Curl (Dumbbell)?

To perform Spider Curl (Dumbbell), you will need dumbbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Spider Curl (Dumbbell) suitable for beginners?

Yes, beginners can perform Spider Curl (Dumbbell) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Spider Curl (Dumbbell) at home?

Yes, Spider Curl (Dumbbell) can be performed at home with minimal equipment. Dumbbell is typically accessible for home workouts.

Spider Curl (Dumbbell)

Learn how to do the Spider Curl (Dumbbell) with proper form, setup, and execution.

This dumbbell movement primarily targets biceps, including long head, short head.

How to Perform Spider Curl (Dumbbell)

1
Grab a pair of dumbbells and lie face down on an incline bench set at roughly 45 degrees.
2
Let your arms hang straight down with your palms facing forward.
3
Engage your abs and take a breath.
4
Curl both dumbbells upward toward your chin, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
5
Slowly lower back to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.