Looking to make your biceps peak like a mountain? The short answer: the dumbbell spider curl is your best friend for isolation and insane contraction. With just the right squeeze and a pair of our best-selling dumbbells, you’ll feel the burn, build shape, and want to keep reading!
Most curls let you cheat a little — swinging your elbows, using momentum, or resting at the bottom. Dumbbell spider curls don’t give you that luxury. By locking your arms forward on a bench, they keep constant tension on your biceps. No shortcuts, just pure muscle isolation.
Spider curls are the bodybuilding “magnifying glass” for your biceps. Every rep forces you to slow down and squeeze at the top. That tight, painful contraction? That’s exactly what builds the peak. If you want arms that pop in a t-shirt, spider curls will get you there.
Yes — spider curls are excellent for growing biceps. They strip away momentum and make your arms do all the work. If your goal is bigger peaks and better definition, this variation deserves a permanent place in your routine.
The biceps brachii — both heads — are the star of spider curls. The forward-leaning position puts maximum tension on the muscle, especially at the top, which is where the “peak” is carved out.
Spider curls also hit the brachialis, that hidden muscle under your biceps that makes your arms look thicker. Your forearms jump in too, since they’re stabilizing the dumbbells through every slow, controlled rep.
In short, spider curls work your biceps, brachialis, and forearms. They focus on isolation instead of heavy weight, making them ideal for building shape, not just size.
The basic version is done face-down on an incline bench with arms hanging straight down. From there, it’s just a strict curl — no swinging, no excuses.
If one arm lags behind, train it solo. One-arm spider curls highlight imbalances you might not notice with both arms working together.
Flip your grip and turn the curl into a reverse spider curl. This one burns the brachialis and forearms, giving your arms a rounder, more complete look.
A steeper bench angle lengthens the biceps at the bottom. That extra stretch creates more tension, which means more muscle breakdown — and growth.
Using a barbell or EZ bar keeps the motion strict while letting you handle heavier loads. The EZ bar is especially joint-friendly if straight bars strain your wrists.
Dumbbells lose tension at the very top. Cables don’t. If you want unrelenting resistance through the entire range of motion, cables are a solid alternative.
Preacher curls emphasize the stretch at the bottom. Spider curls focus on the contraction at the top. Both are valuable — but for carving a peak, spider curls win.
No bench? Try leaning over a table edge or even performing strict concentration curls. You won’t perfectly mimic spider curls, but you’ll still get solid isolation work.
Set an incline bench to 30–45 degrees.
Lie face-down with arms hanging freely.
Grip your dumbbells (Troy, York, VTX, or Pro Style are perfect).
Curl slowly upward, focusing on squeezing the biceps.
Lower under control — no dropping.
Keep your elbows fixed under your shoulders. A supinated (palms-up) grip hits the biceps hardest, but you can experiment with neutral or reverse grips for variety.
If your elbows move, you’re cheating. If you swing, you’re wasting the exercise. And if you’re only lifting halfway? You’re leaving gains on the table.
3 sets of spider curls, then 3 sets of concentration curls. Simple, strict, and effective for learning control.
This mix balances isolation with thickness. Spider curls for peaks, hammer curls for forearms, preacher curls for stretch.
Start heavy, drop the weight, and slow the lowering phase. By the end, your arms will feel like they’re on fire — in the best way.
All offer durability and balance, whether you’re curling at home or in the gym. Choose based on feel and your budget.
Spider curls thrive on control. Dumbbells that allow small, consistent weight increases are perfect for steady progression without sacrificing form.
Our most popular ranges include Troy urethane, Troy rubber, York cast iron, and Pro Style dumbbells. Built for comfort and durability, they’re ideal for spider curls.
Why pay thousands for a curl machine when dumbbells do the same job — and more? Spider curls with dumbbells are cost-friendly and versatile.
We offer custom quotes for bulk orders, letting you outfit your gym or home setup without overspending.
Every week, fresh promo codes take another 5% off our top-selling dumbbells. The deals rotate, so there’s always a reason to check back.
Spider curls aren’t just another curl variation. They isolate the biceps like nothing else, keeping tension locked in from start to finish.
If you want biceps that peak higher and look fuller, this is the move. Combine it with other curls for balanced arm growth.
And remember — Troy, York, VTX, and Pro Style dumbbells (5–150 lbs) are available with bulk discounts, making it easy to keep spider curls in your training.
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This machine needs to be at more gyms! It's a seriously great workout.
This pair of 6 lb Power Systems deluxe vinyl weights are the kind we use at the senior center I exercise at. I wanted my own pair for my workouts at home. I just got them this month/Sept. I had to wait a few months to receive them, but they are great and just what I was looking for.
This is a great addition to our gym. Not to mention the price and delivery which was quick. Recommend!
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