Exercise Guide

Prone Biceps-Curl / Spider Curl

Hand Flexors
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required:Barbell / EZ Bar, Bench, Dumbbells (2)
Variations available (23)
Starting PositionExecution

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
Suggestions for this exercise?!

Related exercise lists:

Biceps Training With Dumbbells, Biceps Training With Barbell And Ez Bar, Free Weights, Strength Training With Dumbbells, Barbell And Kettlebell, Barbell, Dumbbells