Biceps Exercise Database -> Dumbbell Spider Curl


Dumbbell Spider Curl

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Dumbbell Spider Curl

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Exercise Details

Main Muscle Group : Biceps

Other Muscle Groups : Shoulders

Type : Strength

Mechanics : Isolation

Equipment : Dumbbell , Bench

Difficulty : Beginner

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Targeted Muscle Group


How To Perform Exercise

Steps :

1.) Start of grabbing a dumbbell in each hand and position yourself lying face first on an inclined bench.

2.) Then extend your biceps down and out in front of you so that you are able to fully contract your

3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps

4.) Hold for a count when you reach the top position then return back to the starting position.

5.) Repeat for as many reps and sets as desired.