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Exercises
Biceps

Dumbbell Spider Curl

Intermediate
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
  1. 1
    Lie chest-down on an incline bench with your arms hanging down.
  2. 2
    Hold a dumbbell in each hand with a neutral or supinated grip.
  3. 3
    Flex the elbows to curl the dumbbells up, without moving the shoulders.
  4. 4
    Squeeze at the top and lower to full extension.
Tip: dumbbells help correct asymmetries and give more range than a barbell.