How to do the Dumbbell Spider Curl
Step by step
- Set an incline bench upright and lie face-down with your chest against the pad.
- Let your arms hang straight down from your shoulders, a dumbbell in each hand.
- Curl the dumbbells up toward your shoulders without swinging your body.
- Squeeze the biceps at the top with your upper arms staying vertical.
- Lower the weights slowly until your arms hang straight again.
The thing people get wrong
The chest-on-pad position removes all cheating, so keep the arms hanging straight down and let the biceps do everything.
Coaching cue
Stop if your upper arms start swinging forward; only your forearms should move.
Muscles worked
- Primary: Biceps
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