Spider curl
Muscles worked
- Biceps
Also worked
- Brachialis
Equipment
- Dumbbells
How to do it
The spider curl isolates the biceps, with the chest supported on an incline bench.
Lie face down on an incline bench with your arms hanging vertically, a dumbbell in each hand.
Bend your elbows to curl the dumbbells toward your shoulders without moving your elbows forward, then lower slowly.
Your arms remain vertical: only your forearms move.
Image and text: Bryl Lim / Everkinetic — recoloré et rastérisé — CC BY-SA 4.0, via Workout Guide. Original entry