Dumbbell Spider Curl
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 1 Lie prone on an incline bench with your chest supported, allowing your arms to hang straight down towards the floor.
- 2 Hold a dumbbell in each hand with an underhand grip, palms facing forward.
- 3 Keeping your upper arms stationary, curl the dumbbells upwards towards your shoulders by bending your elbows.
- 4 Slowly lower the dumbbells back to the starting position, fully extending your arms.
