NOW Fitness · Exercise library
Spider Curl
- Main muscle
- Biceps
- Muscle group
- Arms
- Equipment
- Dumbbells
How to do it
- 1Lie chest-down on an incline bench holding dumbbells or a bar.
- 2Let your arms hang straight down toward the floor.
- 3Curl the weight up by bending your elbows only.
- 4Squeeze your biceps hard at the top of the curl.
- 5Lower slowly back to a full arm extension.
Coaching cues
- Elbows stay fixed
- Squeeze at the top
- No swinging
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