Spider Curl

Instructions

1. 01

   Lie face down on an incline bench with arms hanging straight down.

2. 02

   Hold a dumbbell in each hand with an underhand grip.

3. 03

   Keep your upper arms vertical as you curl the weights up.

4. 04

   Squeeze the biceps hard at the top.

5. 05

   Lower the dumbbells under control to full extension.

6. 06

   Repeat for the desired number of reps.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.