Dumbbell Spider Curls are a great isolation exercise that targets the biceps.
Watch the DUMBBELL SPIDER CURLS: exercise demonstration video above.
To perform DUMBBELL SPIDER CURLS:
1. Set a bench at a 45 degree incline and lay on top with your chest and stomach pressed into the pad.
2. Plant your toes into the ground to stabilize your body.
3. With your arms shoulder width and fully extended toward the ground, grab a pair of dumbbells with an underhand grip so your palms are facing forward.
4. Keep your upper arms stationary as your bend your elbows and contract your biceps to curl the dumbbells towards your chin.
5. Under control, slowly reverse the movement back to full extension and repeat.
Blast your biceps, check out our The Biceps Blaster Workout video. Give it a try!
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