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Opposing muscle groups (also known as antagonist supersets) is one of the most common supersets, and arms is also a common target. My favorite superset combination for arms is the Dumbbell Incline Triceps Extension, right into the Dumbbell Spider Curl.
11 Νοε 2022 · How to do dumbbell spider curls correctly. Set the backrest of an incline bench to a 60-degree angle. Grab two moderately light dumbbells with an underhand grip. Sit on the bench in a reverse position with your chest pressed into the backrest. Let your arms hang in front of your torso.
28 Σεπ 2022 · If you want a properly punishing biceps squeeze rep in and rep out, this preacher curl to spider curl superset is the perfect one-two pump finisher to your arms training.
16 Φεβ 2023 · The dumbbell spider curl is an excellent exercise for isolating your biceps. But you must set it up correctly and use proper form to get the most possible gains. So I will give you step-by-step directions, including pictures and a 1-minute video.
19 Αυγ 2024 · You’ll also want a pair of dumbbells. You can certainly perform the spider curl with different types of equipment, but dumbbells are generally going to be your default. Step 1 — Set the...
2 Μαρ 2024 · Bicep Superset 1: Incline Dumbbell Curl and Dumbbell Preacher Curl. The first superset on our list pairs the incline dumbbell curl and the dumbbell preacher curl. Begin by performing a set of 8-12 repetitions of incline dumbbell curls.
6 Μαΐ 2024 · Grab your dumbbells, locate a bench, and prepare to isolate your biceps. For this exercise, you can either use a spider curl bench or an adjustable weight bench. How to do spider curls: Lean forward on a bench set to an incline setting, pressing your chest and stomach into it.
