Dumbbell Spider Curl
The spider curl with dumbbells, which lets each arm finish its own rep.
How to do it
Setup
Chest on the incline bench, bells hanging straight down.
Steps
- Curl both bells, or one at a time.
- Squeeze hard at the top – this angle peaks the biceps.
- Lower to full hangs.
Common mistakes
Rushing the squeeze: the top IS the exercise here. Elbows drifting apart: hanging vertical, shoulder-width. Head craning up: neck neutral, eyes down.
Breathing
Exhale on the curl, inhale lowering.
