biceps
Spider curl
Strict biceps work with no swinging.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Lie chest-down on an incline bench.
- Let your arms hang straight, holding the weight.
- Curl up by bending only your elbows.
- Lower slowly to full extension.
Beginner tips
- Keep your upper arms vertical and still.
- Squeeze the biceps at the top.
- Control the lowering, no dropping.
Scared of the gym? Let a voice walk you through it.
FirstGym tells you what to do next in your earphones: every set, every rest, every machine. Built for first-timers and people coming back.
Get FirstGym on the App Store