Spider Curl – Dumbbell

Learn how to do Spider Curl – Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

MET 3.5 Biceps अग्रबाहु Dumbbells

Spider Curl – Dumbbell is a Dumbbells exercise that primarily targets the Biceps, with secondary activation of the अग्रबाहु. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..

How to Do Spider Curl – Dumbbell

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 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👑

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Muscles Worked by Spider Curl – Dumbbell

Primary Biceps

Secondary

अग्रबाहु

Equipment

Dumbbells

Calories Burned Doing Spider Curl – Dumbbell

आपका वज़न

अवधि

मिनट

अनुमानित खपत

123 कैलोरी

कैलोरी = MET × वज़न (kg) × समय (घंटे)

Quick Facts: Spider Curl – Dumbbell

Type: Dumbbells exercise
Primary muscle: Biceps
Secondary muscles: अग्रबाहु
MET value: 3.5
Calories (30 min, 70kg): ≈ 123 cal
Video quality: 4K with male and female demonstrations

FAQ: Spider Curl – Dumbbell

What muscles does Spider Curl – Dumbbell work?

Spider Curl – Dumbbell primarily targets the Biceps, with secondary engagement of the अग्रबाहु.

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.

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 अग्रबाहु.

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.

Is Spider Curl – Dumbbell better than Alternating Dumbbell Curl?

Both Spider Curl – Dumbbell and Alternating Dumbbell Curl target the Biceps. Choose based on your available equipment and training goals.

Alternative Exercises

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Alternating Dumbbell Curl

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Barbell Curl – Straight Bar

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EZ Bar Curl

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Incline Dumbbell Drag Curl

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Incline Dumbbell Hammer Curl – Low Incline

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