Dumbbell Single Spider Curl with Chest Support Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Chest Supported Dumbbell Curl
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Single Spider Curl with Chest Support
- Adjust a bench to a slight incline and sit with your chest against the support.
- Hold a dumbbell in each hand with arms fully extended downward.
- Curl the dumbbells towards your shoulders while keeping your elbows pressed against the support.
- Squeeze your biceps at the top of the movement, then slowly lower the weights back to the starting position.
Common Mistakes
- Lifting the elbows off the support.
- Using excessive momentum instead of controlled movements.
- Not fully extending the arms at the bottom of the curl.
Modifications
- Use a lighter dumbbell.
- Perform the exercise seated without chest support if unavailable.
Tips
- Keep your elbows pressed against the chest support throughout the movement.
- Use a moderate weight to maintain control during the curl.
- Focus on squeezing the biceps at the top of the curl for maximum contraction.
Dumbbell Single Spider Curl with Chest Support Alternatives
Tags
biceps
arms
strength
dumbbell
curl
chest supported
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