Spider Curl

To get the most out of DB Spider Curls, you need an adjustable weight bench set at a 45-degree incline. This inclined position allows your arms to hang freely, putting them in an extended start position with elbows slightly in front of your torso, which is the key to maintaining low-level isometric tension throughout the movement pattern. Lie face-down on an adjustable weight bench with your chest fully supported, holding a pair of dumbbells. Keep a neutral head position and don’t crane your ...