Spider curl
- Set an incline bench to 45 degrees and lie chest-down, holding dumbbells with an underhand grip and letting your arms hang vertically.
- Keeping your upper arms stationary, curl the dumbbells toward your shoulders while squeezing your biceps.
- Pause at the top of the contraction, then slowly lower the weights back to the starting position until your arms are fully extended.
Tips
- Keep your upper arms perpendicular to the floor throughout the set so the bench supports them and removes any temptation to swing.
- At the top of each rep, hold the contracted position briefly before beginning the descent so the biceps reach full shortening before you reverse direction.
- Lower the dumbbells at a controlled pace until your elbows are fully extended, completing the full range of motion on every rep.
Common mistakes
- Allowing the upper arms to drift forward or backward during the curl so they are no longer vertical and the fixed position established at setup is lost.
- Using a weight that causes the elbows to bend before the curl begins, shortening the range of motion from the start.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
