🚨Spider Curls Proper Form🚨

🎯Target Muscles: Bicep Short Head

Step # 1

Take dumbbells and sit on a bench with an inclined back, set at an angle of 45 degrees. Hold the dumbbells on the sides of the trunk, the palms facing forward, the thumbs touch the outer dumbbell heads. Lower your arms straight down vertically.

Step # 2

Holding your elbows against your body, strain your biceps and lift the dumbbells to your shoulders. Raise them as high as possible, keeping your biceps tight. Pause and then slowly lower the dumbbells back to their original position.