Exercise library · Biceps · Video
Spider curl: how to do it
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Chest on the bench, arms hanging
Starting position
Lie chest-down on an incline bench, hold a dumbbell in each hand and let your arms hang straight down.
The movement
Bend your elbows and curl the dumbbells toward your shoulders, then lower them with control until your arms are almost straight.
Most common mistake
Don't lift your chest off the bench, keep your body supported and your upper arms pointing down.
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