What muscles does Spider Curl (Dumbbell) work?

Spider Curl (Dumbbell) primarily works the Biceps Short Head, Biceps Long Head. Secondary muscles engaged include Brachialis.

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

Spider Curl (Dumbbell) uses Dumbbell. You can track your sets, reps and progress for this exercise in the Fitnotes X app.

How do I perform Spider Curl (Dumbbell) with correct form?

1. Lie face down on incline bench 2. Let arms hang straight down 3. Curl dumbbells toward shoulders 4. Keep upper arms vertical 5. Squeeze biceps at top

Is Spider Curl (Dumbbell) a biceps exercise?

Yes, Spider Curl (Dumbbell) is categorized under Biceps in the Fitnotes X exercise library. Browse more biceps exercises at https://fitnotesx.com/exercises/?cat=Biceps.

Spider Curl (Dumbbell)

Dumbbell curl lying face down on incline.

Technique

Lie face down on incline bench
Let arms hang straight down
Curl dumbbells toward shoulders
Keep upper arms vertical
Squeeze biceps at top
Lower with control
Strict isolation movement

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