SPIDER CURLS CAN BE DONE WITH DUMBELLS OR A STRAIGHT OR EASY CURL BAR.YOU PUT A BENCH IN THE INCLINE POSITION AND LAY ON THE BENCH ON YOUR STOMACH.YOU WANT YOUR CHEST TO BE HANGING HALF WAY OFF THE TOP OF THE BENCH WITH YOUR ARMS HANGING STRAIGHT DOWN.THEN YOU SIMPLY CURL THE WEIGHT UP TOWARDS YOUR HEAD AND SQUEEZE AT THE TOP AS HARD AS YOU CAN.THAT'S IT BRO, ENJOY!!!!
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what doesn't kill me will only make me stronger!!
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