Spider curl
- Intermediate
- Dumbbells
- Unilateral
Arms hanging off the bench: curl without swinging
Muscles worked
- Primary:
- Biceps
How to do it
- Lie face down on an incline bench with the arms hanging.
- Curl the weight up with fixed elbows.
- Lower under control.
Common mistakes
- Swinging the arms.
- Moving the shoulders.
Tips
- The vertical arm gives constant tension.
- Squeeze the biceps at the top.