Dumbbell Single Spider Curl with Chest Support
Description
The dumbbell single spider curl with chest support is a strict one-arm bicep curl performed lying face down on an incline bench. The chest support locks the upper arm in place and forces full bicep isolation. The single-arm focus builds detail.
Muscle Group
Equipment Required
Dumbbell Single Spider Curl with Chest Support Instructions
- Set an incline bench at about 45 to 60 degrees.
- Lie face down on the bench with chest on the pad.
- Hold a dumbbell in one hand with the arm hanging straight down.
- Set the palm facing forward in a supinated grip.
- Brace your core and keep the upper arm pinned to the bench.
- Curl the dumbbell up by bending only the elbow.
- Squeeze the bicep hard at the top.
- Lower with control to a full stretch. Complete reps and switch arms.
Dumbbell Single Spider Curl with Chest Support Form & Visual
Dumbbell Single Spider Curl with Chest Support Benefits
- Strict bicep isolation
- Single-arm focus
- Builds bicep peak
- Chest-supported strict form
- Excellent arm-day move
- Builds arm detail
Dumbbell Single Spider Curl with Chest Support Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Dumbbell Single Spider Curl with Chest Support Variations & Alternatives
- Two Arm Spider Curl
- Preacher Curl
- Concentration Curl
- DB Curl
