Spider Curls with Barbell or Dumbbells

• Set up a bench with a 30 to 45 degrees of inclination.

• Lie on the bench with your chest against it (facing down) while holding a barbell or dumbbells.

• Extend your arms until they are perpendicular to the floor.

• With palms facing forward, bring the barbell or dumbbells up by bending the elbows and bringing the forearms up until they are parallel to the floor or slightly higher.

• Make sure your elbows remain locked in place and the arms (from shoulder to elbow remain perpendicular to the floor throughout the set).