Spider Curl.

Make every rep count.

1. 01

   Set an incline bench so you can lie chest-down with your arms hanging freely over the *high* side (either rotate the preacher pad 180° or position yourself facing the bench seat).

2. 02

   Grab a barbell with an underhand (supinated) grip, about shoulder-width apart.

3. 03

   Press your stomach/chest into the pad, keep your feet planted, and let your arms hang straight down—don’t rest the bar on the pad.

4. 04

   Keep your eyes forward, shoulders down, and elbows pointed toward the floor.

5. 05

   Curl smoothly until you reach your highest controlled position, then squeeze your biceps for a brief pause.

6. 06

   Lower slowly back to full elbow extension without swinging or letting your elbows drift forward.

7. 07

   Repeat for the desired reps, staying strict and controlled.