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LIBRARY / CURL

Spider Curl (Dumbbell)

Also called DB Spider Curl

How to do it

Lie face down on an incline bench holding a dumbbell in each hand with both arms hanging straight toward the floor. Keep your upper arms still as you curl both dumbbells toward your shoulders, squeeze your biceps, then lower under control to full elbow extension without lifting your chest from the pad.

Other curl movements

Bicep Curl (Barbell)Bicep Curl (Cable)Bicep Curl (Digital Resistance)Bicep Curl (Dumbbell)Bicep Curl (Machine)Bicep Curl (Resistance Band)Close-Grip Curl (Barbell)Close-Grip Curl (Cable)