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Two handed 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 the dumbbells Up towards your shoulders and squeeze your biceps. Don’t Forget to keep your wrists supinated during the movement. 


3. Hold the contraction for a moment and slowly come back down. Repeat the movement until fatique,

Doable at:

Muscle group/groups:

Working muscle/muscles: