Dumbbell Single Spider Curl with Chest Support exercise animation (Hombre)

Dumbbell Single Spider Curl with Chest Support

Músculo objetivo
Biceps Brachii
Músculos sinergistas
Brachialis, Brachioradialis
Equipamiento
Dumbbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The dumbbell single spider curl with chest support is a strict, one-arm biceps isolation exercise performed lying face-down on an incline bench. It targets the biceps brachii, with the brachialis and brachioradialis assisting. Because your chest is braced against the bench and the arm hangs straight down, momentum is removed and the biceps work through a clean, fully stretched range.

Cómo hacer el Dumbbell Single Spider Curl with Chest Support

  1. 1Set an incline bench to roughly 45° and lie face-down with your chest and stomach supported against the pad.
  2. 2Hold a single dumbbell in one hand and let that arm hang straight down from the shoulder, palm facing forward.
  3. 3Brace your core and keep your upper arm vertical and still — only your forearm should move.
  4. 4Curl the dumbbell up toward your shoulder by contracting the biceps, keeping the elbow fixed in place.
  5. 5Squeeze the biceps at the top with your forearm fully flexed, pausing briefly.
  6. 6Lower the dumbbell under control back to the fully extended, straight-arm position.
  7. 7Complete all reps on one arm, then switch the dumbbell to the other hand and repeat.

Consejos de técnica

  • Keep the upper arm perpendicular to the floor throughout — letting it drift forward shortens the range and offloads the biceps.
  • Lower slowly (around 2–3 seconds) and feel the stretch at the bottom before curling again.
  • Turn your pinky slightly upward (supinate) as you curl to recruit more of the biceps.
  • Pick a weight you can control with a still elbow; the chest support means you can't use body english to cheat a heavy rep.
  • Keep your wrist neutral and firm so the load stays on the biceps rather than the forearm flexors.

Errores comunes

  • Swinging the upper arm forward to help lift the dumbbell, which steals tension from the biceps and turns it into a momentum-driven cheat.
  • Cutting the bottom of the rep short and never fully straightening the arm, losing the stretched range that makes this curl effective.
  • Lifting the chest off the pad to drive the weight up, which defeats the purpose of the chest support and adds back/shoulder strain.
  • Bending the wrist back at the top instead of keeping it neutral, shifting load onto the forearm and risking wrist strain.
  • Rushing the lowering phase, throwing away the controlled eccentric where much of the muscle-building stimulus comes from.

Preguntas frecuentes

What muscles does the dumbbell single spider curl with chest support work?

It primarily targets the biceps brachii, with the brachialis and brachioradialis acting as synergists. The chest-supported, single-arm setup isolates these muscles by removing momentum and body sway.

Why do a single-arm spider curl instead of using both arms?

Training one arm at a time lets you focus on each biceps independently, fix strength imbalances between sides, and control the dumbbell more precisely through a full range of motion.

What bench angle should I use for the spider curl?

An incline of around 45° works well. It keeps your chest supported while letting the arm hang straight down so the elbow stays fixed and the upper arm stays vertical.

Is the spider curl good for beginners?

Yes. Because the chest support removes momentum and locks your upper arm in place, it teaches strict biceps form and is forgiving of technique errors. Start light and prioritize control over weight.

How many sets and reps should I do?

For biceps growth, 3–4 sets of 10–15 reps per arm with a controlled tempo is a solid default. Use a weight you can curl without swinging the upper arm.

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