Spider Curl – Dumbbell
Learn how to do Spider Curl – Dumbbell with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Spider Curl – Dumbbell is a Dumbbells exercise that primarily targets the Biceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70 kg person burns approximately 123 calories in a 30-minute session.
How to Do Spider Curl – Dumbbell
1 - Lie face down on an incline bench with a dumbbell in each hand.
2 - Your arms are straight and close to the bench.
Nice, you're in the starting position 👌
3 - Now, keeping this position, curl only your forearms up until your biceps are fully contracted.
4 - While controlling the movement, return to the starting position.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
You're a coach? Spider Curl – Dumbbell is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Spider Curl – Dumbbell
Equipment
- Dumbbells
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Spider Curl – Dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Biceps
- Secondary muscles
- Forearms
- MET value
- 3.5
- Calories (30 min, 70 kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
More Biceps Exercises
FAQ: Spider Curl – Dumbbell
What muscles does Spider Curl – Dumbbell work?
Spider Curl – Dumbbell primarily targets the Biceps, with secondary engagement of the Forearms.
How do you do Spider Curl – Dumbbell correctly?
How to perform this exercise correctly 😎 1 - Lie face down on an incline bench with a dumbbell in each hand. 2 - Your arms are straight and close to the
Is Spider Curl – Dumbbell good for beginners?
Spider Curl – Dumbbell has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Spider Curl – Dumbbell?
Spider Curl – Dumbbell requires: Dumbbells.
What are the benefits of Spider Curl – Dumbbell?
Spider Curl – Dumbbell strengthens the Biceps, engages the Forearms, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Spider Curl – Dumbbell?
Similar exercises to Spider Curl – Dumbbell include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, EZ Bar Curl, Incline Dumbbell Drag Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Spider Curl – Dumbbell better than Alternating Dumbbell Curl?
Both Spider Curl – Dumbbell and Alternating Dumbbell Curl target the Biceps. Spider Curl – Dumbbell uses Dumbbells, while Alternating Dumbbell Curl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
Add Spider Curl – Dumbbell to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
