How To Do Spider Curls With Dumbbells

If you want to build impressive biceps, you need to know how to do spider curls with dumbbells. This exercise is a secret weapon for targeting the long head of the bicep, creating that coveted peak. While simple in concept, mastering the form is what separates good results from great ones, and it’s what we’ll cover here.

This movement, performed on an incline bench, places your arms in a position that stretches the bicep muscle fully. That stretch leads to a more intense contraction, maximizing muscle growth. It’s an excellent addition to any arm day, whether your a beginner or an experienced lifter.

Let’s break down the exact setup and execution. Having the right form is non-negotiable for both safety and effectiveness.

Equipment and Setup

You’ll need an incline bench and a pair of dumbbells. Adjust the bench to an angle between 45 and 60 degrees. A steeper angle increases the stretch on the biceps. Grab your dumbbells and sit on the bench facing the pad.

Lean foward and allow your chest to rest comfortably against the pad. Your arms should hang straight down toward the floor, perpendicular to the ground. Your palms should be facing forward (supinated grip) from the start. Ensure your feet are planted firmly on the floor for stability.

Step-by-Step Execution

Follow these numbered steps closely for each rep.

Starting Position: Sit on the incline bench with your chest against the pad. Let your arms hang down fully, dumbbells in hand, with your palms facing forward. Your elbows should be locked in place slightly in front of your torso.
Initiate the Curl: Keeping your upper arms stationary and your elbows pinned, exhale and curl the weights upward. Focus on using only your biceps to move the dumbbells.
The Peak Contraction: Curl until the dumbbells are at shoulder level and you feel a strong squeeze in your biceps. Pause here for a brief moment—this is where the magic happens.
The Lowering Phase: Inhale and slowly lower the weights back to the starting position. Fight gravity on the way down; don’t just let them drop. Ensure your arm is fully extended at the bottom to get that complete stretch.
Repeat: Perform your desired number of reps, maintaining strict form throughout the entire set.

Common Form Mistakes to Avoid

Even small errors can shift the work away from your biceps. Watch out for these.

Swinging the Weights: Using momentum from your back or shoulders to lift the weight defeats the purpose. If you find yourself swinging, the weight is to heavy.
Moving the Elbows: Your upper arms should not drift backward or forward during the curl. Think of your elbows as hinges fixed in space.
Not Achieving Full Range of Motion: Don’t cheat yourself by stopping short on the way down. A full stretch is a key benefit of this exercise.
Gripping Too Tight: While you need a secure grip, squeezing the dumbbell too hard can engage the forearms excessively. Focus the tension in the bicep.

Muscles Worked by Spider Curls

The primary muscle targeted is the biceps brachii, specifically its long head. This is the outer part of the bicep that contributes most to the “peak” shape. Because of the stretched position, the spider curl places exceptional emphasis on this area.

Secondary muscles include the brachialis, a muscle underneath the biceps that can help push the biceps up for a thicker look. The brachioradialis in the forearm also acts as a synergist, assisting in the elbow flexion.

Benefits of Adding Spider Curls to Your Routine

Why should you make room for this exercise? The benefits are clear.

Targeted Bicep Development: It isolates the biceps like few other exercises can, leading to better shape and definition.
Improved Mind-Muscle Connection: The supported position helps you focus entirely on feeling the biceps work, which enhances overall training quality.
Increased Time Under Tension: The controlled, strict form required naturally keeps the muscle under load for longer, a key driver for hypertrophy.
Shoulder-Friendly: Because your chest is supported and your arms are in front, there’s less strain on the shoulder joints compared to some other curl variations.

Programming and Weight Recommendations

Spider curls are best used as a finishing movement in your bicep or upper body workout. Since they are an isolation exercise, prioritize perfect form over heavy weight.

Aim for 3-4 sets of 10-15 reps. Choose a weight that allows you to complete all reps with strict technique, feeling a deep burn in the biceps by the last few reps. It’s better to start too light and master the movement than to start to heavy and use poor form.

Variations and Alternatives

If you want to mix things up, try these related moves.

Spider Curls with a Barbell or EZ-Bar: Using a bar can feel more stable for some lifters and allows you to focus on both arms equally.
Incline Dumbbell Curls: Similar, but you sit back against the bench instead of leaning on the pad. This changes the angle slightly and can be more comfortable for some.
Concentration Curls: Another great isolation exercise performed seated, with your elbow braced against your inner thigh.
Cable Spider Curls: Using a low-pulley cable machine with a rope attachment can provide constant tension throughout the entire movement.

Troubleshooting and Pro Tips

Having trouble feeling it in your biceps? These tips can help.

First, try a technique called “pre-stretching.” Before you even start curling, consciously feel the stretch in your biceps at the bottom position. Then, initiate the curl by thinking about pulling with just that muscle.

Second, slow down the eccentric (lowering) phase. Taking 3-4 seconds to lower the weight increases muscle damage and growth signaling, leading to better results. Finally, ensure your wrists stay straight; don’t let them bend backward as you curl, as this can cause discomfort.

Remember, consistency with proper technique is far more important than the number on the dumbbell. Track your progress by aiming to add a small amount of weight or an extra rep every couple of weeks while maintaining that perfect form.

FAQ Section

Are spider curls better than regular curls?

They’re not necessarily “better,” but they are more specific. Spider curls provide a superior stretch and isolate the biceps long head more effectively than standing curls, which often involve some momentum. They are an excellent tool to include, not neccesarily to replace, your standard curls.

How often should I do spider curls?

You can include them in your bicep training 1-2 times per week, allowing at least 48 hours of rest for the muscle to recover between sessions. Overtraining can hinder progress, so listen to your body.

Why are they called spider curls?

The name comes from the position you’re in, with your arms hanging down. Some say it resembles the legs of a spider hanging off a wall. It’s simply a descriptive term for the exercise setup.

Can I do spider curls without an incline bench?

Yes, you can mimic the movement by lying face down on a flat bench set to a low incline. However, a proper incline bench provides the most stable and effective position. You can also perform them standing while leaning over at the waist, but this makes it harder to stabilize your torso.

My forearms hurt during spider curls. What am I doing wrong?

This often indicates your gripping the dumbbells to tightly or using a weight that’s to heavy, causing your forearms to take over. Focus on relaxing your grip slightly and visualizing the force coming from the middle of your bicep, not your hand. Wrist position is also key—keep them neutral.