Dumbbell Single Spider Curl with Chest Support
Standing and leaning the chest on the top of a steep incline bench, one arm hangs straight down past it and curls a dumbbell; the free hand braces on the bench.
How to do it
Setup
Standing behind a steep incline bench, chest on the top of the backrest, working arm hanging straight down, feet staggered.
Steps
- Curl the bell up toward the shoulder, upper arm hanging still.
- Squeeze hard at the top.
- Lower to a dead hang; switch arms after the set.
Common mistakes
Chest leaving the backrest to heave the bell: stay leaning on it. Upper arm swinging forward: it hangs straight down. Backrest too low to lean on: set it steep enough to take the chest.
Breathing
Exhale on the curl, inhale lowering.
