Spider Curl

Starting position

• Lie face down on an incline bench, chest on the backrest.
• Arms hanging straight down, dumbbells underhand.

Execution

• Curl the dumbbells to the shoulders; the upper arms stay vertical.
• Lower slowly until the arms are straight.
• Squeeze briefly at the top.

Common mistakes

• Upper arms swinging forward.
• Chest lifting off the backrest.
• Too heavy.