Spider Curl (Dumbbell)
Trains the biceps. You need a dumbbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Spider Curl (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
2×15–20the shape they run most (1 session)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| PHAT | Chest & Arms Hypertrophy | 2×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Spider Curl (Dumbbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Spider Curl (Dumbbell) trains
Technique
How to do the Spider Curl (Dumbbell)
- Begin by lying face down on an incline bench set at a 45-degree angle, with your chest supported on the bench and your forefeet planted firmly on the floor. Hold a dumbbell in each hand with an overhand grip (palms facing down), arms fully extended toward the floor.
- Keep your upper arms stationary as you curl the dumbbells up towards your shoulders, focusing on contracting your biceps.
- Squeeze your biceps at the top of the movement, ensuring your elbows remain steady.
- Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Exhale as you curl the weights up and inhale as you lower them back down.
- Ensure your wrists remain straight and aligned with your forearms throughout the exercise.
- Keep your chest pressed against the bench to prevent any unnecessary movement.
Substitutes
Swap Spider Curl (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Spider Curl (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.