Dumbbell Spider Curl

  1. Start by placing your forearms on a flat bench and holding a dumbbell in each hand.
  2. From this starting position, curl the dumbbells up towards your shoulders, keeping your elbows close to your body and your core engaged.
  3. Slowly lower the dumbbells back down to the starting position, and repeat for the desired number of repetitions.
Grips Underhand
Mechanic Isolation
Force Pull
Difficulty Beginner