Spider curl
A strict curl with your chest on an incline bench so you cannot cheat with momentum.
- Muscle group: Arms
- Equipment: Dumbbells
- Difficulty: Intermediate
Also known as: Prone incline curl, Chest-supported dumbbell curl, Curl på skråbænk med brystet ned
How to do it
- Lie chest-down on an incline bench with dumbbells hanging straight down.
- Curl both weights up while keeping your upper arms still and vertical.
- Squeeze at the top, then lower fully under control.
Common mistakes
- Letting the elbows swing back to get the weights up.
- Using weights so heavy you cannot straighten the arms fully.
Alternatives
Watch a video demonstration on YouTube
“HOW TO: Spider Curl (HUGE BICEPS BUILDER!) || PERFECT FORM” by ScottHermanFitness (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.