Spider Curl
1
The Spider Curl is a great exercise for focusing on the biceps. You start by setting the incline bench at a 45-degree angle and stand facing the bench. Lie chest down on the bench and hang your arms over the edge. Grasp the bar or dumbbell with an underhand grip, arms fully extended, palms facing upward. Keeping the upper arms still, curl the weight upwards while contracting your biceps, until they are fully flexed. Lower to the start position.