Spider curls isolate the biceps by eliminating momentum, focusing on the peak contraction of the muscle. This exercise is performed on an incline bench, allowing for a greater range of motion and intense bicep activation.

1. Lie face down on an incline bench, holding dumbbells with an underhand grip.
2. Let your arms hang straight down.
3. Curl the dumbbells towards your shoulders.
4. Squeeze your biceps at the top of the movement.
5. Slowly lower the dumbbells back to the starting position.