{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Spider Curl",
      "kind": "common"
    },
    {
      "text": "Prone Incline Dumbbell Curl",
      "kind": "common"
    },
    {
      "text": "Chest-Supported Dumbbell Curl",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "supination"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "1465"
  },
  "id": "oec:dumbbell-spider-curl",
  "instructions": {
    "setup": [
      "Set an adjustable bench to an incline of approximately 45 degrees.",
      "Straddle the bench and lie prone with your chest securely supported against the pad and your feet firmly planted on the floor.",
      "Grasp a dumbbell in each hand with an underhand (supinated) grip, letting your arms hang perpendicular to the floor."
    ],
    "steps": [
      "Keeping your upper arms stationary and perpendicular to the floor, curl the dumbbells upward by flexing at the elbows.",
      "Continue raising the weights until your biceps are fully contracted, pausing briefly at the peak contraction.",
      "Lower the dumbbells smoothly back down under control until your elbows are fully extended."
    ],
    "breathing": "Exhale as you curl the dumbbells toward your shoulders and inhale as you lower them.",
    "cues": [
      "Keep upper arms pinned perpendicular to the floor.",
      "Squeeze biceps hard at the peak.",
      "Control the descent without swinging."
    ],
    "common_faults": [
      {
        "fault": "Swinging the upper arms backward during the curl to generate momentum.",
        "correction": "Keep the humerus vertical throughout the repetition, flexing only at the elbow joint."
      },
      {
        "fault": "Hyperextending the neck to look up while performing the movement.",
        "correction": "Maintain a neutral cervical spine by gazing slightly forward and down toward the floor."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the bench angle is securely locked before lying against it."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Spider Curl",
  "previous_ids": [
    "oec:spider-curl"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Spider Curl",
        "url": "https://wger.de/en/exercise/1465/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Moffi"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:ez-bar-close-grip-spider-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-preacher-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-concentration-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated",
      "width": "shoulder"
    },
    "incline_degrees": 45,
    "position": "prone",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A chest-supported curl performed prone on an incline bench to isolate the elbow flexors with the upper arms hanging vertically."
}