Dumbbell Spider Curl
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
- Barbell
HOW TO PERFORM
- Lie chest-down on an incline bench set steep, and let the arms hang straight down from the shoulders.
- Curl the load up toward the shoulders with the upper arms staying vertical.
- Squeeze at the top and lower until the arms are fully straight.
FORM TIPS
- With the arms hanging vertical there is nowhere to cheat from, so it stays hard at the top where a standing curl goes easy.
TARGET MUSCLES
Primary
- Biceps
Secondary
- Forearms
In the app
This guide covers these exercises in the Ægir Iron library:
- Dumbbell Spider Curl
- EZ Bar Spider Curl
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.