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Instructions
- Set an incline bench at a 45-degree angle and lie face down with your chest supported.
- Hold a dumbbell in one hand, arm fully extended toward the floor.
- Curl the dumbbell upward by contracting your biceps, keeping your upper arm perpendicular to the floor.
- Pause at the top, then slowly lower the weight back to the starting position.
- Complete all repetitions on one side before switching arms.
Technical Tips
- Keep your upper arm fixed throughout the movement.
- Avoid swinging the dumbbell or using momentum.
- Focus on a slow, controlled contraction and eccentric phase.
Breathing Tips
- Exhale as you curl the dumbbell upward.
- Inhale as you lower the dumbbell back to the starting position.
Medical restrictions
- Avoid if experiencing elbow tendinitis or forearm strain.
- Not recommended for individuals with recent biceps or shoulder injuries.
What muscles do I work with the Dumbbell Single Arm Spider Curl?
The Dumbbell Single Arm Spider Curl primarily targets the biceps, specifically enhancing peak contraction, while secondarily engaging the brachialis and forearm stabilizers.
Is the Spider Curl better with one arm or both?
The single-arm variation allows for improved focus, greater correction of strength imbalances, and a stronger mind-muscle connection compared to bilateral versions.
Can beginners do the Dumbbell Single Arm Spider Curl?
While possible, this exercise is better suited for intermediate users due to the strict form required; beginners should master standard curls first.
Do I need a bench for the Spider Curl?
Yes, an incline bench is essential to support the body and position the arm properly for the Spider Curl to isolate the biceps effectively.
How heavy should I go on single arm Spider Curls?
Use a moderate weight that allows full control throughout the range of motion, prioritizing form and contraction over load.
The Dumbbell Single Arm Spider Curl is a focused isolation exercise designed to enhance peak biceps contraction and minimize momentum. Performed face-down on an incline bench, this movement forces strict form by stabilizing the upper arm, making it ideal for targeted arm development. The angled position increases muscle engagement and ensures the biceps do the majority of the work, improving both muscle size and definition over time. This single-arm variation allows users to address imbalances between arms while promoting a strong mind-muscle connection. It’s a highly effective accessory movement in hypertrophy programs and suits intermediate lifters aiming to refine biceps aesthetics. By eliminating torso movement and emphasizing strict execution, the Spider Curl ensures maximal time under tension for the biceps with minimal assistance from secondary muscles.