Dumbbell Single Spider Curl with Chest Support
Isolate and build peak bicep strength with the Dumbbell Single Spider Curl. This chest-supported movement eliminates momentum, ensuring maximum tension on
- Movement
- Isolation
- Force
- Pull
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Single Spider Curl with Chest Support
Dumbbell Standing Single Spider Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Standing Preacher Curl
Upper Arms · Brachialis · Dumbbell
Dumbbell Reverse Spider Curl
Upper Arms · Dumbbell
Dumbbell One Arm Reverse Spider Curl
Upper Arms · Dumbbell
Description
This exercise targets the biceps and requires a dumbbell and a bench with a chest support. The user rests their chest on the support and curls the dumbbell up and down in a controlled manner.
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How to do Dumbbell Single Spider Curl with Chest Support
- 01Setup
Position yourself face down on an incline bench set at a 45-60 degree angle, ensuring your chest is fully supported against the pad and your working arm hangs straight down towards the floor.
- 02Setup
Hold one dumbbell in your hand with an underhand grip (palm facing forward), allowing your arm to be fully extended but not locked out, maintaining a slight bend in your elbow.
- 03
Exhale and slowly curl the dumbbell upwards towards your shoulder, contracting your bicep forcefully.
- 04
Continue to curl until the dumbbell is near your shoulder and your bicep is fully contracted, squeezing at the peak of the movement for a moment.
- 05
Inhale and slowly lower the dumbbell back down to the starting position, controlling the weight throughout the entire eccentric (lowering) phase until your arm is fully extended again.
Tips
- Maintain constant tension on the bicep by avoiding full extension at the bottom and full relaxation at the top.
- Focus on driving your pinky finger upwards during the curl to maximize bicep contraction and supination.
- Keep your elbow stationary and tucked close to your body; only your forearm should be moving during the curl.
- Control the eccentric phase of the movement for at least 2-3 seconds to maximize muscle breakdown and growth.
Common mistakes
- Using momentum to lift the weight reduces bicep activation; fix this by selecting a lighter weight and performing the movement slowly and with control.
- Lifting your chest off the bench allows other muscles to assist; fix this by keeping your chest firmly pressed against the pad throughout the entire set.
- Flaring your elbow out or moving it forward reduces the isolation on the bicep; fix this by keeping your elbow directly under your shoulder and completely still.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Single Spider Curl with Chest Support work?
Dumbbell Single Spider Curl with Chest Support primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.
Is Dumbbell Single Spider Curl with Chest Support good for beginners?
Dumbbell Single Spider Curl with Chest Support is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Single Spider Curl with Chest Support?
You need Dumbbell to perform Dumbbell Single Spider Curl with Chest Support. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Single Spider Curl with Chest Support?
Maintain constant tension on the bicep by avoiding full extension at the bottom and full relaxation at the top. Focus on driving your pinky finger upwards during the curl to maximize bicep contraction and supination. Keep your elbow stationary and tucked close to your body; only your forearm should be moving during the curl. Control the eccentric phase of the movement for at least 2-3 seconds to maximize muscle breakdown and growth.
What are common mistakes when doing Dumbbell Single Spider Curl with Chest Support?
Using momentum to lift the weight reduces bicep activation; fix this by selecting a lighter weight and performing the movement slowly and with control. Lifting your chest off the bench allows other muscles to assist; fix this by keeping your chest firmly pressed against the pad throughout the entire set. Flaring your elbow out or moving it forward reduces the isolation on the bicep; fix this by keeping your elbow directly under your shoulder and completely still.
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Free · iPhone only · Available on the App Store