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Alternating Dumbbell Spider Curls

  1. Lie on your stomach on an incline bench, hold a Pair of dumbbells in your hands, stick your chest out and unshrug your shoulders.

2. Curl One dumbbell Up towards your shoulder and squeeze your bicep. Don’t Forget to keep your wrist supinated during the movement. 


3. Hold the contraction for a moment and slowly come back down. Now repeat the movement with your other arm.  

Doable at:

Muscle group/groups:

Working muscle/muscles: