Exercise Library
Spider Curl demonstration

Spider Curl.

Chest-supported curl from an incline bench.

Biceps Dumbbell intermediate upper arms

How to do it

  1. Lie face-down on an incline bench.
  2. Curl the dumbbells straight up.
  3. Lower to a full hang.

Form cues

  • Let the arms hang fully at the bottom
  • Curl without moving the shoulders
  • Squeeze at the top
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