Dumbbell Spider Curl
Set an incline bench to roughly 60 degrees and lie face down on it so your chest is supported and your arms hang straight down. Hold a dumbbell in each hand with a supinated grip. Curl both dumbbells up by flexing your elbows, keeping your upper arms perpendicular to the floor. Squeeze the biceps at the top, then lower under control. The hanging position eliminates body english and isolates the biceps.
How it is executed
- Set an incline bench to roughly 60 degrees and lie face down on it so your chest is supported and your arms hang straight down.
- Hold a dumbbell in each hand with a supinated grip.
- Curl both dumbbells up by flexing your elbows, keeping your upper arms perpendicular to the floor.
- Squeeze the biceps at the top, then lower under control.
- The hanging position eliminates body english and isolates the biceps.
- Muscles worked
- Biceps
- Primary muscle
- Biceps
- Equipment
- Dumbbell · Incline bench
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
