Dumbbell Spider Curl
- Start by placing your forearms on a flat bench and holding a dumbbell in each hand.
- From this starting position, curl the dumbbells up towards your shoulders, keeping your elbows close to your body and your core engaged.
- 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 |