Spider Curl

Biceps · Dumbbell

How to do it

Lying face down on an incline bench with your arms hanging **straight down** towards the floor. Curl from there. Unlike the incline curl, here the hard part is the top with the biceps contracted: light weight and a one-second squeeze. You feel the peak of the biceps. It pairs very well with the incline curl, which punishes the other end.

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