Dumbbell Spider Curl

BicepsDumbbells, Incline Bench

A strict biceps isolation exercise performed chest-down on an incline bench. The bench position prevents swinging and zeroes in on the front of the arms.

How to do it

1Lie chest-down on an incline bench with your arms hanging freely toward the floor.

2Turn your palms forward and lock your elbows in position.

3Curl the dumbbells up toward your shoulders using your biceps.

4Pause briefly at the top, then lower the dumbbells back down under control.

Common mistakes

Pulling your elbows back as you curl, taking work off the biceps and involving your back.

Dropping the dumbbells abruptly at the bottom, straining your elbow tendons.

Lifting your chest off the bench, destroying isolation and using momentum.

Breathing

Exhale as you curl the dumbbells up. Inhale as you lower them back to the start.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.