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Visual demonstration of the Spider Curl Dumbbells Simultaneous exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Spider Curl Dumbbells Simultaneous

4 steps Updated 29/08/2026

Spider Curl Dumbbells Simultaneous is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. 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.
  2. Let your arms hang straight down towards the floor, keeping your elbows slightly bent.
  3. Curl the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary, and focusing on contracting your biceps.
  4. Slowly lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Spider Curl Dumbbells Simultaneous

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