Standing Bench Spider Curl

Instructions

1. 1

   Stand with your feet shoulder-width apart, holding a dumbbell in one hand.

2. 2

   Place your other hand on an incline bench for support.

3. 3

   Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.

4. 4

   Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.

5. 5

   Repeat for the desired number of repetitions, then switch arms.