Spider Curl (Dumbbell)

Also known as: Spider Curl (Dumbbell).

Incline bench spider curl

How to perform this exercise

1. Lie chest down on an inclined bench and let the weighted arms hang beneath the shoulders with palms forward.
2. Bend the elbows to bring the resistance toward the shoulders, keeping the upper arms and torso as still as possible.
3. Lower slowly by extending the elbows without snapping them straight or swinging the torso.