Spider Dumbbell Curls Guide

The Spider Dumbbell Curls is an isolation exercise that primarily targets the biceps brachii muscle in the upper arm. It is performed using dumbbells while maintaining a neutral grip with the palms facing each other throughout the movement. This exercise also recruits the brachialis and brachioradialis muscles in the forearm as secondary muscles, and to a lesser extent, engages the muscles of the shoulder as quaternary muscles.

Steps to perform:

1. Set an incline bench at a 45-degree angle.
2. Sit on the bench backward and lay your chest flat on the upper side of the bench.
3. Grab the dumbbells and lift them off the ground.
4. Keep your elbows close to the bench and maintain a controlled pace.
5. Focus on contracting your biceps at the top of the movement.
6. Inhale as you lower the dumbbells back down in a controlled manner.