Arms · Biceps · Dumbbell
Spider Curl
How to
Dumbbell- 1 Lie chest-down on an incline bench, arms hanging.
- 2 Curl the dumbbells up without moving the elbows.
- 3 Lower to full extension.
Tips
- The arms hang straight down, so the biceps work hardest at the top.
- Use light dumbbells and strict reps.
- An EZ bar works on the same bench.
Common mistakes
- Swinging the elbows forward.
- Lifting the chest off the bench.
- Partial reps.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Related exercises
Log it in Volu(me)
Add Spider Curl to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.