Spider Curl

A curl lying face-down on an incline bench with arms hanging vertical, isolating the biceps through a strict range.

How to do it

1. Lie face down on an incline bench with arms hanging straight down.
2. Hold a dumbbell in each hand with an underhand grip.
3. Keep your upper arms vertical as you curl the weights up.
4. Squeeze the biceps hard at the top.
5. Lower the dumbbells under control to full extension.
6. Repeat for the desired number of reps.

Tips

• Keep your chest glued to the pad for the whole set.
• Squeeze at the top without letting the elbows drift backward.
• Use the full range — the stretch at the bottom is half the value.

Muscles

Primary: Biceps

Secondary: Brachialis