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Spider Curl

StrengthIntermediateDumbbell

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Biceps short head

Primary: Biceps

Secondary: Forearms

How to

  1. 1Lie chest-down on an incline bench set to about 45 degrees with a dumbbell in each hand and your arms hanging straight down.
  2. 2Curl both dumbbells up toward your shoulders without moving your upper arms.
  3. 3Squeeze at the top, then lower slowly to a full stretch.
  4. 4Use a weight you can control so there is no swinging.