Spider Curl

An effective variation of the bicep curl done on an inclined bench to isolate the biceps.

Instructions

• Adjust the bench to a 45-degree angle.
• Stand behind the bench and lean forward, resting your arms on the incline.
• Grab a pair of dumbbells with an underhand grip.
• Curl the weights upward, maintaining alignment with your forearms.
• Pause at the top, then slowly lower the weights back to the starting position.

Common Mistakes to Avoid

• Using body momentum to lift the weights.
• Not fully isolating the biceps by involving other muscles.
• Incorrect bench angle adjustment.
• Not keeping the elbows stationary and close to the body.

Additional Information