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Dumbbell Spider Curl
- 1 - Set an incline bench to about 45 degrees and lie chest-down against the pad with your feet planted firmly on the floor.
- 2 - Hold a dumbbell in each hand with your arms hanging straight down and palms facing forward or slightly inward.
- 3 - Keep your chest supported, shoulders relaxed, and upper arms fixed in place throughout the movement.
- 4 - Curl the dumbbells upward by bending your elbows and squeezing your biceps at the top.
- 5 - Lower the dumbbells slowly and under control until your arms are fully extended.
- 6 - Repeat for the desired number of repetitions without swinging or lifting your chest off the bench.
