For biceps growth

Dumbbell Curl vs Spider Curl

For biceps growth, dumbbell curl rates higher on our research criteria: more stretch.

Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Research score

Target tension

Excellent

Loaded stretch

Fair

Weak

Progression

Strong

Low cost

Excellent

See the full biceps ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose dumbbell curl

You want more load on the biceps while they’re stretched

Good reasons to choose spider curl

The dumbbell curl is taken

Dumbbell Curl

Spider Curl

You need

Dumbbells

Dumbbells, bench

Skill

Easy to learn

Type

Isolation

Why they rank where they do

Dumbbell Curl. Simple and joint-friendly, though tension fades at the bottom of each rep.

Spider Curl. Hardest at the top, where the biceps is shortest.

Questions

Which is better for biceps growth, dumbbell curl or spider curl?

For biceps growth, dumbbell curl rates higher on our research criteria: more stretch. Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is dumbbell curl or spider curl easier to learn?

About the same: both are easy to learn.

Can you do dumbbell curl or spider curl at home?

Dumbbell curl needs dumbbells, so a home gym covers it. Spider curl needs dumbbells and a bench, so a home gym covers it.

Which is easier on the joints, dumbbell curl or spider curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

Dumbbell Curl Spider Curl All biceps exercises

Dumbbell Curl vs Spider Curl

For biceps growth, dumbbell curl rates higher on our research criteria: more stretch.

Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose dumbbell curl

You want more load on the biceps while they’re stretched

Good reasons to choose spider curl

The dumbbell curl is taken

Dumbbell Curl

Spider Curl

You need

Dumbbells

Dumbbells, bench

Skill

Easy to learn

Type

Isolation

Why they rank where they do

Dumbbell Curl. Simple and joint-friendly, though tension fades at the bottom of each rep.

Spider Curl. Hardest at the top, where the biceps is shortest.

Questions

Which is better for biceps growth, dumbbell curl or spider curl?

Is dumbbell curl or spider curl easier to learn?

About the same: both are easy to learn.

Can you do dumbbell curl or spider curl at home?

Dumbbell curl needs dumbbells, so a home gym covers it. Spider curl needs dumbbells and a bench, so a home gym covers it.

Which is easier on the joints, dumbbell curl or spider curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.