GYMEMO EXERCISE LIBRARY
Dumbbell Spider Curl
Lean the chest against an incline bench, let the arms hang, and hold the dumbbells. Keep the upper arms steady, bend the elbows to curl the dumbbells toward the shoulders, then lower.
Dumbbell Spider Curl
Lean the chest against an incline bench, let the arms hang, and hold the dumbbells.
Keep the upper arms steady, bend the elbows to curl the dumbbells toward the shoulders, then lower.
RECORD IN GYMEMO
Record this exercise in GYMemo
These images and instructions are also in the app, ready to check at the gym.
Key points
- Keep the chest supported by the bench
- Hold the upper arms in place
- Control the lowering phase
Cautions
- Don't lift the chest off the bench
- Avoid swinging
- Don't force the elbows into full extension
MUSCLES
Main muscles
- Biceps brachii
Equipment: Dumbbells, incline bench
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300 EXERCISES IN ONE APP
300 exercises in one app.
These images and instructions are also in the app, ready to check at the gym.
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