Description

The exercise 'Spider Curls with Dumbbells' is a biceps exercise that specifically trains the short head of the biceps.

Exercise

Spider Curls

Prone

Type: Unilateral Rest: 120s Equipment: Kurzhantel, Schrägbank

Tutorial

1

Hold a dumbbell in one hand and lie on an incline bench (approx. 60°) with your stomach. Support yourself firmly on the floor with your legs.
2

Let your arms with the dumbbells hang down at your sides from the incline bench. Palms facing forward.
3

Now bend your arms forcefully until you have reached the maximum bend in your elbows and your hands are close to your shoulders. Palms face upwards. Exhale and tense the biceps hard.
4

Release the bend in your elbows slowly and in a controlled manner until your arms are fully extended and back in the starting position. Breathe in as you do this.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Keep the wrist in a straight line to avoid putting too much strain on the forearm. Keep your elbows close to your body. Upper arms and shoulders always remain in the same position. Only work from the biceps muscles and avoid swinging the dumbbells