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biceps
·
pull
Spider curl
Bench-supported isolation curl — chest on incline bench, arms hanging straight down.
Secondary muscles
forearms
Form cues
1
Chest stays glued to bench
2
Full lock-out at top
3
Pause 1 second at peak
Common mistakes
⚠
Lifting chest off bench
⚠
Bouncing weight at bottom
Spider curl · Volya