Spider curls are a variation of the bicep curl. They do a great job of isolating the muscles in the arms (the biceps, triceps, and brachialis), as the rest of the body is stabilised against the bench. There is a greater range of motion with the spider curl too, making it a great alternative for anyone who's serious about building their biceps.
1. Set the bench at a 45 degree angle.
2. Life face down with your stomach pressed against the back.
3. Hold a pair of dumbbells with palms facing up, at shoulder width apart.
4. Slowly curl both dumbbells up and pause at the top.
5. Slowly lower the dumbbells back to starting position.
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How To Do Spider Curls For Country: United States. City: Dayton, Hollywood, Killeen, San Diego, Springfield
