Spider Dumbbell Curls Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: biceps
- secondary: brachiallis, brachioradialis
- tertiary: forearm
- quaternary: lateral deltoid, front deltoids
How to perform?
The Spider Dumbbell Curls is an isolation exercise that primarily targets the biceps brachii muscle in the upper arm. It is performed using dumbbells while maintaining a neutral grip with the palms facing each other throughout the movement. This exercise also recruits the brachialis and brachioradialis muscles in the forearm as secondary muscles, and to a lesser extent, engages the muscles of the shoulder as quaternary muscles.
Steps to perform:
- Set an incline bench at a 45-degree angle.
- Sit on the bench backward and lay your chest flat on the upper side of the bench.
- Grab the dumbbells and lift them off the ground.
- Keep your elbows close to the bench and maintain a controlled pace.
- Focus on contracting your biceps at the top of the movement.
- Inhale as you lower the dumbbells back down in a controlled manner.
Variations
Barbell Curls
isolationConcentration Curls
isolationDumbbell Hamstring Curl
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationIncline Dumbbell Curls
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse Dumbbell Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationStanding Wide Cable Curl
isolationStanding Hammer Curls
isolationStanding Dumbbell Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationIncline Dumbbell Curls
isolationReverse Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationStanding Alternating Dumbbell Curl
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationDumbbell Preacher Curls
isolationStanding Alternating Dumbbell Hammer Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Dumbbell Curls
isolationIncline Dumbbell Curls
isolationReverse Dumbbell Curls
isolation