-0:00
Spider Curl
- 1 - Set up a preacher bench or incline bench at approximately 45 degrees and grab a barbell or pair of dumbbells with an underhand (supinated) grip.
- 2 - Lie chest-down on the incline bench so that your arms hang straight down toward the floor, perpendicular to your body.
- 3 - Keep your upper arms stationary and pressed firmly against the pad throughout the entire movement.
- 4 - Curl the weight upward by contracting your biceps, bringing the weight toward your shoulders in a controlled arc.
- 5 - Squeeze your biceps hard at the top of the movement for a one-second hold.
- 6 - Slowly lower the weight back to the starting position in a controlled manner, fully extending your arms at the bottom.
- 7 - Repeat for the desired number of repetitions.
