Dumbbell Spider Curl

How to do it

1. Lie face down on an incline bench set to roughly 45 degrees with your chest against the pad and let both arms hang straight down, holding a dumbbell in each hand.
2. Keep your upper arms perpendicular to the floor throughout the set so the biceps stay under tension even at the bottom.
3. Press your chest into the pad and brace your shoulders to stop your upper arms swinging forward or back.
4. Curl both dumbbells up toward your shoulders, squeezing the biceps hard at the top without letting your elbows drift.
5. Exhale as you curl up and inhale as you lower the dumbbells back down without letting them rest at the bottom.
6. Keep constant tension on the biceps the whole set; pausing or resting your arms at the bottom removes the point of this angle.

Muscles worked

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