Dumbbell Spider Curls
Set an incline bench to about 45 degrees and lie face-down with your chest supported. Let the arms hang straight down, then curl the dumbbells up while keeping the upper arms in place. Pause at the top and lower to full extension without swinging.
Muscles worked
Primary
Equipment
DumbbellsBench
How to do it
- Set an incline bench to about 45 degrees and lie face down with your chest against the pad.
- Take an underhand grip and let the dumbbells hang straight down with arms fully extended.
- Curl the weight up by bending only the elbows, keeping the upper arms vertical.
- Stop when the forearms bring the weight close to your shoulders.
- Squeeze the biceps briefly at the top.
- Lower for two counts back to full extension.
Watch for
- Upper arms swinging back at the start of the rep.
- Chest lifting off the pad to help the lift.
- Wrists folding under the load.
Breathing
Exhale as you curl up, inhale as you lower.
Tip
The prone setup keeps the biceps loaded in the stretched position, so use a moderate load and control the lowering.
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