Dumbbell Spider Curl
Lie chest-down on an incline bench with arms hanging straight down and curl the dumbbells for constant tension.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the biceps, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Spider Curl work?
- The Dumbbell Spider Curl mainly works the biceps.
- What equipment do you need for the Dumbbell Spider Curl?
- A dumbbell.
- How many sets and reps of the Dumbbell Spider Curl?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Spider Curl?
- Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Spider Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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