The spider curl uses the vertical side of a preacher bench to let the arms extend downward.

Muscle group: Biceps

Steps

Turn the preacher bench so you can lean your torso against its angled side. Take an underhand grip about 15 cm apart on a barbell. Lean on the bench and let your arms extend down the vertical side. Bend your elbows to bring your forearms toward your biceps. Slowly lower the bar.

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