Dumbbell Spider Curl

oec:dumbbell-spider-curl

A chest-supported curl performed prone on an incline bench to isolate the elbow flexors with the upper arms hanging vertically.

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Also called: Spider Curl, Prone Incline Dumbbell Curl, Chest-Supported Dumbbell Curl

How to do it

Set an adjustable bench to an incline of approximately 45 degrees.
Straddle the bench and lie prone with your chest securely supported against the pad and your feet firmly planted on the floor.
Grasp a dumbbell in each hand with an underhand (supinated) grip, letting your arms hang perpendicular to the floor.

Keeping your upper arms stationary and perpendicular to the floor, curl the dumbbells upward by flexing at the elbows.
Continue raising the weights until your biceps are fully contracted, pausing briefly at the peak contraction.
Lower the dumbbells smoothly back down under control until your elbows are fully extended.

Exhale as you curl the dumbbells toward your shoulders and inhale as you lower them.

Swinging the upper arms backward during the curl to generate momentum.: Keep the humerus vertical throughout the repetition, flexing only at the elbow joint.
Hyperextending the neck to look up while performing the movement.: Maintain a neutral cervical spine by gazing slightly forward and down toward the floor.

This record: CC-BY-SA-4.0.