Spider Curl Strengthening

Description

Lie on your stomach on a bench inclined at 45 degrees. Hold a weight (dumbbell or bar) with a supinated grip (palms facing up). Let your arms hang straight down from the bench, elbows slightly bent. Slowly curl the dumbbells towards your shoulders, keeping your chest pressed against the pad. Once at the top, squeeze your biceps tightly and hold the position for a second or two. Then slowly lower the weight back to the starting position.

Settings

Equipment

OtherWeightDumbbell

Positions

Prone Position

Muscle groups

Elbow flexors

Difficulty

Moderate

Movement

Flexion

Contraction mode

Concentric