Before you start a dumbbell spider curl, fitness expert James Grage suggest you get your position right. Take a bench curl, on an incline, lay on it so that your chest is out in front, and nothing obstructs the arms. Your starting position is with the dumbbells touching each other end to end. Keep your elbows in a fixed position all through exercise. Squeeze up, get a pause on the top, then control it on the way back down. If you can’t pause at the top, get a smaller weight so you can concentrate on form.

Watch as fitness expert James Grage shows you how to do the Dumbbell Spider Curl exercise!