Spider Curls
10 reps
Lying chest-down on the incline, curl the dumbbells up and squeeze hard, then lower them slowly.
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BICEPS
Spider Curls
A biceps isolation curl performed face-down over an incline bench with dumbbells. Draping your chest on the pad locks your shoulders in place, so the biceps get all the work and a strong peak contraction. Great for chasing that peak in the muscle and cleaning up any side differences.
How to do it
- 1
Set an incline bench and lie chest-down so the top of the pad sits around the middle of your chest.
- 2
Let your arms hang straight down under your shoulders, holding dumbbells with palms facing forward.
- 3
Squeeze your biceps to curl the weights up while keeping your elbows fixed under your shoulders.
- 4
Hold and squeeze hard for a moment at the top.
- 5
Lower the dumbbells slowly back to the hanging start position, then repeat.
- 6
You can curl both arms together or alternate sides.