Dumbbell Bicep Spider Curl
Muscle Group
Arms
Equipment
Dumbbell
- Set the bench at a 50-70 degree incline
- Place your chest against the top of an incline bench
- Place your elbows on the bench and grip the weight
- Curl the weight in an upward arc towards the shoulders while keeping the body straight and upper arms stationary
- Control the weight as you come back to the starting position