Spider Curl (Dumbbell)
Chest down on an incline bench with the arms hanging straight down, curl two dumbbells up. Also called Spider Curl.
- Pattern
- Arms
- Equipment
- Dumbbells
- Works
- Biceps
- Loads
- Elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Wrist Hammer Curl (Dumbbell)
Neutral grip takes the wrist out.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.