Dumbbell Prone Incline Curl

Also known as a "Spider Curl," this movement isolates the biceps by leaning chest-forward on an incline bench, removing all leg and back drive.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Lie chest-down on an incline bench. Hold dumbbells with a supinated grip, arms hanging straight down toward the floor. Maintain a neutral spine.

Instructions

1. Curl the dumbbells toward your shoulders.
2. Focus on the peak bicep contraction at the top.
3. Lower the weights slowly to the start.
4. Keep your elbows in a fixed vertical position.
5. Do not swing.

Common Mistakes

1. Swinging the arms.
2. Moving the elbows back.
3. Shrugging the shoulders toward the ears.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

Beginner / Barbell / Forearms / pull

A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

Beginner / Bodyweight-only / Forearms / isolation

A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

Beginner / Barbell / Biceps / pull

Emphasizes the inner (short) head of the biceps. The wider grip shifts the tension to build arm thickness and a fuller bicep appearance.

Standing One Arm Concentration Curl

Beginner / Dumbbells / Biceps / pull

Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

Beginner / Dumbbells / Biceps / pull

A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum or leg drive.

Standing Biceps Curl

Beginner / Dumbbells / Biceps / pull

The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

Beginner / Dumbbells / Biceps / pull

A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.