How To Perform The Dumbbell Spider Curl Exercise For Bigger Biceps

The dumbbell spider curl is one of the most utilized and proven exercise that helps people to work and build bigger arms. Yes, there are a variety of exercises for bigger biceps, but not all of them will give you the results that you desire. This spider curl exercise, however,targets a particular part of the biceps muscle that is responsible for giving them thickness.

This article provides more information on this spider curl exercise, plus a guide on how to perform it more efficiently.


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More On The Exercise

This spider curl exercise variation is unique as it isolates your biceps targeting the short head of your biceps which runs along the inside of the arm. This exercise, therefore, will ensure that your upper body, particularly the biceps and shoulder muscles are fully and truly worked out to give you perfectly ripped shoulders.

The problem is many people want defined muscles and huge bicep peaks, but very few of them put in the necessary effort to achieve this goal. They want ripped biceps, but when it comes time to working out, they don't give in hard work and thus end up quitting. Here is the thing; hard work is fundamental if you are going to gain bicep mass, not wishful thinking. If you are willing to commit yourself to work hard, then the information you will find here will be of great significance to you.

The key to a good bicep workout is how tired the workout gets you and how targeted the workout is. In other words, how quickly you get tired is how quickly your biceps muscles fatigue during a workout. Therefore, any effective, muscle exercise is one that gets you worked up and sweaty.

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How To Do The Dumbbell Spider Curl Exercise

This is a simple step by step guide that will help you learn how to do the spider curl exercise using dumbbells correctly. However, you should keep in mind that the guide does not guarantee immediate results. You work hard and exercise patience through every single workout before results start showing

What you need:


Step 1: Warm up

Before doing any major workout, you should always begin by warming up for 10-15 minutes. This will ensure that your muscles are warmed up, and it will also decrease the chances of injury.

Step 2: Get Into Starting Position

To do this, you will need first to set up your working area which includes adjusting the bench. You may need to adjust the bench to about 45°. Next, you should position yourself in front of the bench and lie face down and with your chest against the slanting part of the bench.To be in full starting position, you will need to ensure that your feet are firmly planted on the floor to give maximum support and stability.

Step 3: Grab The Dumbbells

Once you are correctly positioned on the bench, you should then grab the dumbbells in each hand and hold them firmly. Keep your hands around shoulder width apart and re-ensure that you are well positioned on the bench with your arms in front of your body and hanging on the sides of the bench.

Step 4: Curl Up

With your arms fully extended, the dumbbells firmly gripped in both your arms and your eyes facing forward, slowly curl the weight of the dumbbells upwards and towards your shoulders, so that you are squeezing your muscles in the process and isolating the biceps. Exhale and hold the curled up position for a while.

Step 5: Return To Starting Position

After holding the contracted position for a count, slowly release the tension and lower the weight back to the starting position. Now you can inhale and relax for a bit before you repeat the process.

For best results, you can do at least3 sets of 8 to 10 repetitions. 

Things To Keep In Mind

  • When performing this exercise, you should always maintain your elbows and upper arms in a stationary position throughout the range of motion. This is so that you do not let them drift forward when working out.
  • Also, remember to contract and hold the position for a count. After this, lower the weight in a slow and controlled movement. This will help you to maintain a continuous tension on your bicep muscles.


The dumbbell spider curl will give you perfect and bigger biceps. The exercise is incredibly powerful and hard. You shouldn’t, therefore, give up, instead work very hard to achieve your goals. Ensure that you also follow these 5 steps to bigger biceps carefully, and you will efficiently achieve your goals.

Just remember each time you set out for a workout, it's all business, and you should put in all effort to get the most out of the workout. If you can get into that mindset and use this exercise, then you can be guaranteed of better-looking biceps and the rest of your upper body.

Kelly Joyner

Hi, I'm Kelly, I'm very glad you took a few minutes of your time to check out my blog. RegularityFitness is a blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy.

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