Dumbbell Spider Curl
- Dumbbell · Bench · Deck Step
1) Adjust the bench/step so that it's in an incline position (around a 45 degree angle).
2) Lie forward on the platform (chest face down). Plant both feet on the floor - the balls of your feet should have contact with the ground at all times.
3) Grab the weights with a firm grip.
1) Slowly lift the dumbbells towards your shoulders.
2) Pause at the top and squeeze the biceps. Now, gently lower to the starting position.