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Spider Waiter Curls

  1. Lie on your stomach on an incline bench and place the top of the dumbbell on your palms.

2. Curl the weight up towards your chest and squeeze your biceps. Make sure to keep your palms facing the ceiling through the entire set. 


3. Hold the contraction for a moment and slowly return to the starting position.

Doable at:

Muscle group/groups:

Working muscle/muscles: