Spider curl
Bench-supported isolation curl — chest on incline bench, arms hanging straight down.
Primary muscle: bicepspullDifficulty: 3/5
Secondary muscles
- forearms
Form cues
- ✓Chest stays glued to bench
- ✓Full lock-out at top
- ✓Pause 1 second at peak
Common mistakes
- ×Lifting chest off bench
- ×Bouncing weight at bottom