Exercise library · Biceps
Spider Curl Dumbbells Simultaneous
The Spider Curl Dumbbells Simultaneous is a dumbbell exercise that targets the biceps, with the forearms assisting. Follow the 7 steps below and watch the demo to check your form.
Step by step
- Set an incline bench to a steep angle and lie face down with your chest supported and arms hanging straight down.
- Hold the dumbbells with a supinated grip and let your arms fully extend toward the floor.
- Keep your elbows slightly in front of your shoulders and maintain a stable position.
- Curl both dumbbells upward at the same time while keeping your upper arms stationary.
- Squeeze your biceps hard at the top of the movement.
- Slowly lower the dumbbells back to the starting position under full control.
- Repeat for the desired number of repetitions.
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One of 800 exercises in Bravel
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