Spider Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

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.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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