Prone Biceps-Curl / Spider Curl

General And Specifics

• resting the upper body on the weight bench creates a static position
• you can completely concentrate on the biceps because you do not have to pay attention to the rest of your body

Starting Position

• adjust the weight bench to 30-40 degrees
• position the dumbbells or barbell at the front end on the ground
• lay your chest on the weight bench (this means prone position)
• angle the legs
• rest the feet on the ground, they stabilize your body
• the arms hang down
• now encompass the weights with neutral, over hand or under hand grip
• slightly bend your arms

Correct Execution

• move the weights in direction to the shoulders without momentum
• your upper arms and shoulders are inactive
• the chest remains on the cushion
• hold the weights up for a moment, then lower them to the starting position slowly
• the arms are still slightly bent
• repeat this biceps exercise several times