Dumbbell Spider Curl

This next exercise is a perfect option for the long head of the biceps, as it will place all the tension there. If you are looking to develop Arnold-like peaks, this is your go-to movement.

execution

  1. 1
    Set up an incline bench to a 45-degree angle
  2. 2
    Grab a pair of dumbbells and lie face down on the bench
  3. 3
    Let the arms hang down with palms facing one another
  4. 4
    Curl the dumbbells up, supinating the wrist and contracting the biceps up top
  5. 5
    Go back down slowly, returning the wrists to their original position

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