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Program

Exercise Guide

1RM Calculator

Spider Curl

Biceps
Forearm

Muscle Area

Front
Back
Primary Muscles
Biceps
Secondary Muscles
Forearm

Exercise Description

Starting Position 1. Sit on a bench and lean your upper body forward. 2. Hold dumbbells in both hands with your arms fully extended. 3. Make sure your elbows are fixed in place. During the Exercise 1. Keeping your elbows fixed, curl the dumbbells up towards your shoulders. 2. Slowly lower the dumbbells back to the starting position. Breathing Tips Exhale as you curl the dumbbells up, and inhale as you lower them.

Video Guide

Related Workouts

Barbell Curl
Barbell Curl
Dumbbell Curl
Dumbbell Curl
Hammer Curl
Hammer Curl

Back routine including 'Spider Curl'

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