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Dumbbell Spider Curl

Dumbbell Spider Curl

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Related exercises

Barbell Spider Curl
arms / biceps
Barbell Drag Curl
arms / biceps

Instructions

Adjust a bench to a 45-degree incline or slightly higher. Holding a dumbbell in each hand, lean against the bench so that your chest is supported. Stand on the balls of your feet and keep them about shoulder width apart for stability. Place your arms down by your sides, palms facing each other. Bending your elbows, curl the dumbbells up, twisting your arms so that your palms are facing towards your body at the top of the movement. Squeeze your biceps, making sure to keep tension on the muscles. Bring the bar down, by reversing the motion, so that your arms are fully extended at the bottom. Repeat for desired number of reps.

Tip

This exercise can also be performed with a barbell.

Tagged

biceps

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