Arms
Spider Curls
Lie chest-down on incline bench. Hold dumbbells or barbell with arms hanging down.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- Biceps Brachii
Secondary muscles
- Brachialis
- Forearms
Target muscles
- arms
How to perform
- 1
Lie chest-down on incline bench.
- 2
Hold dumbbells or barbell with arms hanging down.
- 3
Curl weights toward shoulders, squeezing biceps.
- 4
Lower slowly to start.
Safety & form
Train smart. Read these notes before adding heavy load.
