BLACK FRIDAY 60% off Training Plans GO >

Spider Curls

Lie forward on a bench set at around 35 degrees, with your arms hanging down below your shoulders. Keeping the upper arm in position, lift up the dumbbells hinging only at the elbows. Squeeze at the top of the movement. This exercise can also be performed with a barbell or EZ bar, or you can use a hammer grip on the dumbbells.

Muscle Group
Muscles Worked

Try these exercises too...

Official Training Plans

Beginner or advanced, our official training plans are packed with fully structured weekly workouts to help improve your physique.

Click a cover and order a FREE preview

© 2022 Fit Media Productions

Terms Of Use | Privacy | Cookies