Demo & instructions
Dumbbell Spider Curl
Also known as: Spider Curl, Prone Incline Dumbbell Curl
Instructions
Lying chest-down on an incline bench, you curl dumbbells with your arms hanging straight below you. The bench removes any body swing, so the biceps do honest work and feel it most near the top.
- Movement
- Elbow flexion
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Set an adjustable bench to roughly forty-five degrees.
- 2Lie face-down with your chest near the top of the pad and your feet braced on the floor.
- 3Let your arms hang straight down holding the dumbbells, palms facing forward.
Execution
- 1Curl both dumbbells up toward your shoulders while your upper arms stay pointing at the floor.
- 2Squeeze hard at the top for a second.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
