Dumbbell Standing Single Spider Curl

Dumbbell Standing Single Spider Curl: So führst du sie aus

1. 1Set an incline bench to roughly 45 degrees and hold a dumbbell in one hand with a supinated grip, palm facing forward.
2. 2Stand behind the high end of the bench and lean your chest and the back of your working upper arm against the pad, keeping your feet planted and core braced.
3. 3Let the working arm hang straight down from the shoulder, perpendicular to the floor, with the dumbbell at full stretch and your elbow slightly soft.
4. 4Curl the dumbbell upward by flexing only at the elbow, keeping your upper arm pinned against the pad and stationary.
5. 5Squeeze the biceps hard at the top, holding the contraction briefly without swinging the weight.
6. 6Lower the dumbbell under control back to the fully hanging position, resisting the descent.
7. 7Complete all reps on one arm, then switch the dumbbell to the other hand and repeat.

Technik-Tipps

• Keep the upper arm fixed against the pad so all the movement comes from the elbow, isolating the biceps.
• Use a deliberate tempo, taking about two seconds to lower the dumbbell on each rep to maximize tension.
• Fully supinate your wrist (palm up) at the top to recruit the biceps brachii more strongly.
• Brace your core and keep your stance stable so your torso does not rock to help lift the weight.

Häufige Fehler

• Swinging the torso or shoulder to heave the dumbbell up, which shifts work off the biceps and reduces the effect of the exercise.
• Letting the elbow drift forward or off the pad, which turns the movement into a partial front raise and removes biceps isolation.
• Using too heavy a dumbbell so you cannot control the lowering phase, losing tension and risking elbow strain.
• Cutting the range short by not letting the arm fully extend at the bottom, which trains only the easy middle of the curl.

Häufig gestellte Fragen