Spider Curl

Spider Curl

1. Adjust the bench to a 45-degree angle and position yourself with your stomach and chest pressed against the support. Maintain your head slightly above the bench.

2. Grasp a dumbbell in each hand using a supinated grip, ensuring that your palms are facing upward. Place your arms at your sides, allowing them to extend downward and in front of you.

3. While keeping your torso against the bench, contract your biceps as you flex your elbows to raise the dumbbells until they align with your shoulders.

4. Gradually return to the starting position by extending your elbows until your arms are fully straightened.