- Lie face down on an incline bench, holding a dumbbell in each hand.
- Curl the dumbbells towards your shoulders.
- Lower the dumbbells back to the starting position.
Project Details
- About this exercise : A variation of the spider curl performed with dumbbells, focusing on bicep isolation. Dumbbell spider curls are excellent for minimising shoulder involvement and maximising bicep activation. They are great for increasing bicep size and definition.
- Secondary Muscles : Forearms
- Type of Exercise : Strength
- Mechanics Type : Isolation
- Push/Pull : pull
