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Biceps ยท Elbow flexion

Spider Curl

An isolation elbow flexion exercise for the biceps, done with a dumbbell and a bench. It also works the forearms.

DumbbellBench Isolation Reps and weight Also called: prone incline curl
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Biceps

Do most of the work.

Secondary

Forearms

Help during each rep.

  • BicepsFront of the upper armPrimary
  • ForearmsGrip and wristsSecondary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Elbows stay by the sides. No swinging the torso.
  3. Squeeze at the top, lower slowly to a straight arm.
  4. Keep the wrists neutral.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the body. Use a weight you can lift with the trunk still.
  • Elbows travelling forward. Keep the elbows in place; the forearm moves, not the upper arm.
  • Skipping the bottom. Lower all the way to a straight arm before the next rep.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.