Reverse Spider Curl (Dumbbell)

Also known as: Reverse Spider Curl (Dumbbell).

Chest-supported incline-bench dumbbell curl with a pronated grip.

How to perform this exercise

1. Support the chest on a stable incline bench and plant both feet securely.
2. Let two dumbbells hang below the shoulders with an overhand grip: backs of hands face forward and palms face backward.
3. Bend both elbows while keeping the upper arms nearly still. Keep wrists straight and maintain the pronated grip.
4. Lower the dumbbells slowly until the arms are long again without swinging the torso.