What muscles does Spider Curl (Dumbel) work?

Spider Curl (Dumbel) primarily works the Biseps kepala pendek, Biseps kepala panjang. Secondary muscles engaged include Brakialis.

What equipment do I need for Spider Curl (Dumbel)?

Spider Curl (Dumbel) uses Dumbel. You can track your sets, reps and progress for this exercise in the Fitnotes X app.

How do I perform Spider Curl (Dumbel) with correct form?

1. berbaring hadap ke bawah pada miring bangku 2. biarkan lengan bergantung lurus ke bawah 3. Curl dumbel ke arah bahu 4. Jaga lengan atas vertikal 5. Peras bisep di atas

Is Spider Curl (Dumbel) a biceps exercise?

Yes, Spider Curl (Dumbel) is categorized under Biceps in the Fitnotes X exercise library. Browse more biceps exercises at https://fitnotesx.com/id/exercises/?cat=Biceps.

Spider Curl (Dumbel)

Dumbbell curl lying face down on incline.

Teknik

berbaring hadap ke bawah pada miring bangku
biarkan lengan bergantung lurus ke bawah
Curl dumbel ke arah bahu
Jaga lengan atas vertikal
Peras bisep di atas
Turunkan dengan kontrol
ketat isolation gerakan

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