Difficulty level: Novice
Target Muscle: Biceps
Equipment: Dumbbell
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.