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Dumbbell Single Spider Curl with Chest Support

Learn how to properly perform the Dumbbell Single Spider Curl with Chest Support with this complete demonstration video.

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What is the Dumbbell Single Spider Curl with Chest Support?

The dumbbell single spider curl with chest support is an excellent exercise for isolating the biceps while maintaining stable support using an inclined bench. This exercise is perfect for enhancing arm strength and definition, specifically targeting the short head of the biceps.

How to properly perform the Dumbbell Single Spider Curl with Chest Support

  1. Sit on an inclined bench with your arms hanging down at your sides, holding a dumbbell in each hand.
  2. Press your chest against the bench for better support.
  3. Keeping your elbows stationary, curl the dumbbells up towards your shoulders.
  4. Squeeze your biceps at the top of the movement.
  5. Lower the dumbbells back down in a controlled manner.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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