Spider Curl - Single Dumbbell Zottman
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Preacher Bench Pull Gym
Purpose: This exercise works the biceps muscles but focuses also on the brachioradialis (a muscle that crosses the elbow joint and assists in rotating the forearm.
Benefits: Spider curls do a perfect job of placing maximum tension on the biceps in the fully contracted position.
Reverse the curling pad on the Preacher Curl Machine so that the straight side rather than the angle side is at the front of the machine. Sit at the preacher bench, with your feet flat on the floor. Hold a dumbbell in your right hand with your palm facing down (pronated grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. This is the starting position. Curl the dumbbell up to your chin. Your upper arm should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand with your palm facing down (pronated grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. Repeat for the required number of repetitions. Reverse the curling pad on the Preacher Curl Machine so that the straight side rather than the angle side is at the front of the machine. Sit at the preacher bench, with your feet flat on the floor. Hold a dumbbell in your left hand with your palm facing down (pronated grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. This is the starting position. Curl the dumbbell up to your chin, while rotating your hand to a supinated position. Your upper arm should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand with your palm facing down (pronated grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
On a preacher bench, hold a dumbbell in your right hand with the arms straight. The pad should be straight down.
Reverse the curling pad on the Preacher Curl Machine so that the straight side rather than the angle side is at the front of the machine. Sit at the preacher bench, with your feet flat on the floor. Hold a dumbbell in your right hand with your palm facing down (pronated grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. This is the starting position.
Step 2
Curl the dumbbell to shoulder height, rotating it to a supinated grip.
Curl the dumbbell up to your chin, while rotating your hand to a supinated position. Your upper arms should remain on the pad throughout the entire motion. Exhale during this movement.
Step 3
Lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand with your palm facing down (pronated grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. Repeat as required.
Step 4
On a preacher bench, hold a dumbbell in your left hand with the arms straight. The pad should be straight down.
Reverse the curling pad on the Preacher Curl Machine so that the straight side rather than the angle side is at the front of the machine. Sit at the preacher bench, with your feet flat on the floor. Hold a dumbbell in your left hand with your palm facing down (pronated grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. This is the starting position.
Step 5
Curl the dumbbell to shoulder height, rotating it to a supinated grip.
Curl the dumbbell up to your chin, while rotating your hand to a supinated position. Your upper arms should remain on the pad throughout the entire motion. Exhale during this movement.
Step 6
Lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your left hand with your palm facing down (pronated grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. Repeat as required.