Alternating Double Dumbbell Spider Curl

Instructions for proper form

1. Start by adjusting an incline bench to about 30-45 degrees. 2. Lie face down on the bench with a dumbbell in each hand, arms fully extended towards the floor. 3. Maintain a supinated grip (palms facing up) and ensure that your feet are stable on the ground. 4. While keeping your elbows close to your body, raise one dumbbell towards your shoulder, flexing at the elbow. 5. Squeeze the biceps at the top of the movement, then lower the dumbbell back down with control. 6. Alternate arms with each repetition, ensuring that your movements are slow and controlled to avoid swinging. 7. Keep the rest of your body stable and avoid lifting your chest off the bench.

Common mistakes to avoid

1. Using momentum to lift the weights instead of isolating the biceps. 2. Lifting the chest off the bench, which can lead to improper form and strain. 3. Not fully extending the arms at the bottom position, reducing the effectiveness of the exercise. 4. Allowing the elbows to flare out instead of keeping them close to the body.

Benefits

Specific benefits of the exercise

This exercise specifically targets the biceps brachii, enhancing muscle hypertrophy and developing strength in the upper arm area.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect noticeable increases in bicep size and strength within 6-8 weeks..

Who this exercise is best for

This exercise is ideal for novice lifters looking to build foundational strength in the biceps, as well as those who specifically want to enhance their arm size for bodybuilding.

Scientific studies supporting its effectiveness

Research shows that isolation exercises, like bicep curls, are effective for targeting specific muscle groups and promoting muscle growth. Studies indicate that exercises with a supinated grip recruit the biceps brachii effectively, contributing to strength gains.

Variations

Beginner modifications

For beginners, a seated dumbbell curl or using lighter weights can help to focus on form without compromising stability.

Advanced progressions

Advanced variations include performing the spider curl with increased weights, or incorporating a drop set by using a lighter weight immediately after reaching muscle failure with the heavier weights.

Integrations

Complementary exercises

Integrate exercises such as tricep dips, hammer curls, or chin-ups, which also target the upper body while allowing for balanced arm development.

Super set recommendations

Super set the Alternating Double Dumbbell Spider Curl with tricep extensions to fully engage the upper arms for a complete workout.

Sample workout routines

Sample routine: Start with a warm-up, then perform 3 sets of Alternating Double Dumbbell Spider Curls (10-12 reps), followed by 3 sets of tricep dips (8-10 reps), and conclude with 3 sets of hammer curls (10-12 reps).

Exercise combinations

Combine with compound movements such as bench presses or rows to incorporate overall upper body strength training.

Best time to do this exercise in your workout

The best time to perform the Alternating Double Dumbbell Spider Curl is during the bicep or arm portion of your workout after you have adequately warmed up the upper body.