Spider Curl
How to do it step by step, and the muscles it works.
- Body part
- Arms
- Equipment
- Dumbbells
- Type
- Isolation
How to do it
- Set an incline bench to about 45° and lie chest-down on it with your feet on the floor.
- Let your arms hang straight down toward the floor, a dumbbell in each hand, palms facing forward.
- Curl the dumbbells up without moving your upper arms and squeeze hard at the top.
- Lower them slowly until your arms are straight, keeping your chest on the pad.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- BicepsMain
Also known as
Prone Incline Biceps Curl · Prone Incline Dumbbell Curl · Spider Curl (Dumbbell)