Double Dumbbell Spider Curl

Instructions for proper form

1. Start by setting an incline bench to a low angle (about 30-45 degrees). 2. Lie face down on the bench with a dumbbell in each hand, arms fully extended towards the floor. 3. Ensure your elbows are positioned just above the bench edge. 4. With a supinated grip (palms facing up), curl the dumbbells upward by flexing your elbows, bringing them towards your shoulders while keeping your upper arms stationary. 5. Squeeze your biceps at the top of the movement for a brief moment. 6. Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.

Common mistakes to avoid

1. Avoid swinging the weights; keep the movement smooth and controlled. 2. Do not arch your back; maintain a neutral spine position against the bench. 3. Ensure that your elbows stay stationary and do not flare out; they should remain aligned with your shoulders.

Benefits

Specific benefits of the exercise

The Double Dumbbell Spider Curl specifically targets the biceps brachii, promoting muscle hypertrophy and strength in the upper arms. Its prone position helps eliminate momentum, making the biceps work harder.

Expected results and timeframe

With consistent training 2-3 times per week and proper nutrition, you can expect visible muscle growth in the biceps in approximately 4-6 weeks..

Who this exercise is best for

This exercise is ideal for novice lifters looking to build foundational strength in their biceps, as well as bodybuilders aiming to isolate and hypertrophy the biceps in their training regimen.

Scientific studies supporting its effectiveness

Studies suggest that exercises emphasizing isolation movements, like the spider curl, provide greater muscle activation in target muscle groups compared to compound movements, enhancing overall aesthetics and muscle development.

Variations

Beginner modifications

Beginner modifications include using lighter dumbbells, performing the exercise seated on a standard bench, or using resistance bands instead of dumbbells to practice the movement pattern.

Advanced progressions

Advanced progressions could include incorporating pauses at the top of the movement, using heavier weights, or performing the exercise at a decline angle for a different stimulus.

Integrations

Complementary exercises

Complementary exercises include standing barbell curls, hammer curls, and tricep extensions to create a balanced arm workout.

Super set recommendations

A recommended super set would be combining the Double Dumbbell Spider Curl with a Tricep Overhead Extension to work opposing muscle groups effectively.

Sample workout routines

Sample Workout Routine: 1. Double Dumbbell Spider Curl – 3 sets of 10-12 reps 2. Standing Barbell Curl – 3 sets of 10-12 reps 3. Dumbbell Tricep Kickbacks – 3 sets of 10-12 reps.

Exercise combinations

This exercise pairs well with chest workouts like Incline Dumbbell Press or Shoulder Press to ensure a comprehensive upper body session.

Best time to do this exercise in your workout

The best time to perform the Double Dumbbell Spider Curl is towards the end of your upper body workout, particularly after compound lifts when your biceps are warmed up but not fatigued.