Supinating Dumbbell Spider Curl

Lie chest down on an incline bench and let both dumbbells hang with palms facing each other.

Bend your elbows and turn your palms upward as you curl the dumbbells.

Slowly lower the load and straighten your elbows without swinging your upper arms.

This movement primarily works your biceps. Focus on controlling the motion through these muscles.

Avoid lifting with your shoulders or folding your wrists to curl the load.

Exhale as you curl and inhale as you lower.

Rotate your forearms rather than bending your wrists, and slowly return to the neutral grip as you lower.