Spider curl

Muscle group

Arms

Equipment

Dumbbell

Primary muscles

Biceps

Secondary muscles

Forearms

1. Set an incline bench to 45 degrees and lie chest-down, holding dumbbells with an underhand grip and letting your arms hang vertically.
2. Keeping your upper arms stationary, curl the dumbbells toward your shoulders while squeezing your biceps.
3. Pause at the top of the contraction, then slowly lower the weights back to the starting position until your arms are fully extended.