- Get into a face-down position on an incline bench (at a 45-degree angle), arms almost stretched down with a dumbbell in each hand, palms facing forward. This is the starting position.
- By only moving the forearms, move the dumbbells up to the level of the shoulders.
- Slowly move the dumbbells back to the starting position.
Spider biceps curls
Instructions
Muscles
Primary muscles -
Biceps
Alternative exercises
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