Fysiqal

Isolation · Beginner

Dumbbell Spider Curl

Isolation isolation exercise using dumbbell, bench.
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Dumbbell, Bench
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Dumbbell Spider Curl

Cues reviewed by Kwabena Osei on

Setup

Lie face-down on a steep incline bench, arms hanging straight down in front of you, dumbbells at arm's length.

  1. Curl the dumbbells up by flexing at the elbow -- your upper arms are already supported by the bench, so there's no ability to swing or use body momentum.

  2. Squeeze at the top, then lower all the way back to a full stretch.

Common mistakes

  • Letting the upper arms peel off the bench pad to help move the weight.

  • Rushing the descent instead of controlling the stretch at the bottom.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Elbow flexionprimary action

    Biceps brachii (prime mover, high emphasis); Brachialis (synergist, moderate emphasis); Brachioradialis (synergist, low emphasis)

  • Radioulnar supinationsecondary action

    Biceps brachii (synergist, moderate emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.