How to Do Spider Curl Dumbbells Simultaneous

Spider Curl Dumbbells Simultaneous is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Spider Curl Dumbbells Simultaneous

  1. 01Set an incline bench to 45 degrees and lie prone with your chest pressed firmly against the pad.
  2. 02Hang the dumbbells straight down using a supinated grip so the palms face away from the bench.
  3. 03Exhale and curl both dumbbells toward your shoulders while keeping the upper arms perpendicular to the floor.
  4. 04Squeeze the biceps at the top for one second before lowering the weights to full elbow extension.
  5. 05Maintain a neutral neck position by looking at a spot on the floor two feet in front of the bench.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Spider Curl Dumbbells Simultaneous

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid swinging the elbows forward at the top of the rep to keep constant tension on the short head of the biceps.

Same coaching engine used inside the A90 app

05 / FAQ

Spider Curl Dumbbells Simultaneous questions

What muscles does Spider Curl Dumbbells Simultaneous work?

Spider Curl Dumbbells Simultaneous is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Spider Curl Dumbbells Simultaneous correctly?

Set an incline bench to 45 degrees and lie prone with your chest pressed firmly against the pad. Hang the dumbbells straight down using a supinated grip so the palms face away from the bench. Exhale and curl both dumbbells toward your shoulders while keeping the upper arms perpendicular to the floor. Squeeze the biceps at the top for one second before lowering the weights to full elbow extension. Maintain a neutral neck position by looking at a spot on the floor two feet in front of the bench.

What is the A90 coach tip for Spider Curl Dumbbells Simultaneous?

Avoid swinging the elbows forward at the top of the rep to keep constant tension on the short head of the biceps.

Is Spider Curl Dumbbells Simultaneous suitable for beginners?

Spider Curl Dumbbells Simultaneous is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Spider Curl Dumbbells Simultaneous?

Spider Curl Dumbbells Simultaneous uses dumbbell.

A90 Intelligence

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