StrengthReps
Spider Curl Dumbbells Simultaneous
Set an incline bench at a 45-degree angle and lie face down, ensuring your chest is supported and your feet are firm on the floor.
Execution
How to do it
Set an incline bench at a 45-degree angle and lie face down, ensuring your chest is supported and your feet are firm on the floor. Hold a dumbbell in each hand with an underhand grip, hands shoulder-width apart.
Let your arms hang straight down towards the floor, keeping your elbows slightly bent.
Curl the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary, and focusing on contracting your biceps.
Slowly lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
Use a full range of motion to fully engage the biceps.
Ensure your elbows remain stationary and do not flare out during the movement.
Adjust the weight of the dumbbells to provide enough challenge without compromising form.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
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