Anapyre

Exercises272 exercises

Spider Curl

Spider Curl is a dumbbell pull exercise for the biceps. If you cannot do it, Machine Preacher Curl or Preacher Curl are good swaps.

  • Biceps
  • Pull
  • Dumbbell

Muscles worked

  • Biceps · main

How to do it

  1. Lie chest-down on an incline bench with a dumbbell in each hand, arms hanging straight down, palms forward.
  2. Keep your upper arms vertical and your chest on the pad.
  3. Curl the dumbbells up towards your shoulders.
  4. Squeeze at the top, then lower slowly to full extension.

Watch out: Swinging your upper arms back to help the weights up.

Alternatives

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