Follow Luke Grainger on Instagram @MrLukeGrainger8B. SPIDER CURLS
MUSCLES WORKED: Biceps, Forearms, Delts, Traps
Sets: 2-5
Reps: 20
Rest: 60 secs
Liefacedownonaninclinebenchwithadumbbell
ineachhandandelbowsslightlybent(palmsup).
Keepingyourupperarmsstill,curltheweights
uptowardsyourshoulders.
Squeeze your biceps at the top and
thenslowlylowertheweightstothe
startposition.
Without pausing at the bottom.
immediately go into the next rep.
8A. CROSS-BODY
HAMMER CURL
MUSCLES WORKED:
Biceps, Forearms, Delts,
Traps, Core
Sets: 2-5
Reps: 10
Rest: Superset (straight
into8B)
Standing with elbows
slightly bent and a
dumbbell in each hand
at your sides, curl one
arm up and across your
body(palmsfacing
yourbody).
Squeeze your bicep,
then slowly return the
weight and immediately
switch sides.