Spider Curl

To get the most out of DB Spider Curls, you need an adjustable weight bench set at a 45-degree incline. This inclined position allows your arms to hang freely, putting them in an extended start position with elbows slightly in front of your torso, which is the key to maintaining low-level isometric tension throughout the movement pattern.

1. Lie face-down on an adjustable weight bench with your chest fully supported, holding a pair of dumbbells.
2. Keep a neutral head position and don’t crane your neck.
3. Let your arms hang straight down with your palms facing forward (for a standard Spider Curl) or palms facing inward for a Hammer Curl exercise variation.
4. Keep a stable foot position on the floor to maintain balance and control.
5. Start the curl motion by flexing your biceps muscles and lifting the pair of dumbbells or curl bar toward your shoulders.
6. Keep your elbow flexion controlled. Your arms should stay locked in position with no unnecessary movement.
7. Squeeze hard at the top for 1-2 seconds. This is where maximum tension hits the biceps muscle fibers.
8. Lower the weight under control for 3-4 seconds to keep muscles under tension for the entire range of motion.