Intermediate
Spider curl
Curls lying chest-down on an incline bench, with your arms hanging straight down in front of it.
- Works
- Biceps
- Equipment
- Dumbbells + Bench
How to do it
- 1Set the bench to about 45 degrees and lie chest-down on it with a dumbbell in each hand.
- 2Let your arms hang straight down in front of the bench, palms facing forward.
- 3Curl the dumbbells up without moving your upper arms.
- 4Lower them slowly until your arms are straight again.
Coach's tips
- Squeeze at the top for a moment. There's no momentum to help you here.
Dumbbells + Bench taken? Do this instead
Same muscles, different equipment. Closest match first.