ex_4QGGNL

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Upper Arms · Dumbbell

Spider Curl Dumbbells Simultaneous

intermediatestrengthMale & female model

Spider Curl Dumbbells Simultaneous is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachialis, Brachioradialis

How to do Spider Curl Dumbbells Simultaneous

Set an incline bench at a 45-degree angle and lie face down, ensuring your chest is supported and your feet are firm on the floor. Hold a dumbbell in each hand with an underhand grip, hands shoulder-width apart.
Let your arms hang straight down towards the floor, keeping your elbows slightly bent.
Curl the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary, and focusing on contracting your biceps.
Slowly lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

Use a full range of motion to fully engage the biceps.
Ensure your elbows remain stationary and do not flare out during the movement.
Adjust the weight of the dumbbells to provide enough challenge without compromising form.

Spider Curl Dumbbells Simultaneous alternatives

Spider Curl Barbell

Biceps · intermediate

Spider Curl Ez Bar

Biceps · intermediate

Band Reverse Spider Curl

Biceps · beginner

Barbell Reverse Spider Curl

Biceps · intermediate

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Dumbbell Simultaneous Biceps Curl

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Dumbbell Incline Simultaneous Curl

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Preacher Curl Dumbbells Simultaneous

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Dumbbell Incline Hammer Simultaneous Curl

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Dumbbell Hammer Curl Simultaneous Arms

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Spider Curl Dumbbells Simultaneous FAQ

What muscles does Spider Curl Dumbbells Simultaneous work?

Spider Curl Dumbbells Simultaneous mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Spider Curl Dumbbells Simultaneous?

You need a dumbbell.

How many sets and reps of Spider Curl Dumbbells Simultaneous should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Spider Curl Dumbbells Simultaneous good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Spider Curl Dumbbells Simultaneous burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Spider Curl Dumbbells Simultaneous?

Other exercises for the biceps include Spider Curl Barbell, Spider Curl Ez Bar, Band Reverse Spider Curl and Barbell Reverse Spider Curl.

For developers

Use Spider Curl Dumbbells Simultaneous in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_4QGGNL" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_4QGGNL",
  "name": "Spider Curl Dumbbells Simultaneous",
  "model": "male",
  "counterpartId": "ex_G4EFHL",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_4QGGNL/mp4-720.mp4?…",
    "poster": "https://…/ex_4QGGNL/poster.jpg?…"
  }
}