Dumbbell Spider Curl
enums.exercise_tag.STRENGTHenums.exercise_tag.PULL
exercise_detail.body_part: enums.body_part.BICEPS
exercise_detail.description
The Dumbbell Spider Curl is an isolation exercise targeting the biceps brachii. It is performed on an incline bench, allowing for a full range of motion and minimizing momentum, which enhances muscle contraction and growth.
Dumbbell Spider Curl
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exercise_detail.how_to_perform
- Set an incline bench to a 45-degree angle.
- Lie face down on the bench with your chest and stomach supported.
- Hold a dumbbell in each hand with an underhand grip, arms fully extended towards the floor.
- Keep your elbows close to your body and curl the dumbbells upwards by contracting your biceps.
- Pause at the top of the movement, ensuring maximum contraction.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Ensure your elbows remain stationary and do not flare out during the curl.
- Focus on squeezing your biceps at the top of each repetition for maximum contraction.
- Use a controlled tempo to avoid using momentum, which can reduce effectiveness.
- Start with lighter weights to master form before progressing to heavier loads.
- Maintain a neutral wrist position to prevent strain and maximize bicep engagement.
exercise_detail.common_mistakes
- Allowing elbows to flare out, reducing bicep engagement.
- Using momentum to lift the dumbbells, leading to poor muscle control.
- Positioning the chest too high on the bench, decreasing range of motion.
- Failing to fully extend the arms at the bottom, limiting muscle activation.
- Curling the wrists instead of keeping them neutral, straining the forearms.
- Not keeping the upper arms stationary, shifting focus away from the biceps.
- Lifting too heavy, compromising form and risking elbow strain.
- Rushing through the movement, reducing time under tension.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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