Dumbbell Standing Single Spider Curl
Isolate those biceps! This twist on the curl maximizes muscle engagement for serious arm gains.
The Dumbbell Standing Single Spider Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Single Spider Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Dumbbell Standing Single Spider Curl Variations and Alternatives
How to do the Dumbbell Standing Single Spider Curl
Stand up straight with your feet shoulder-width apart, holding a dumbbell in one hand with a supinated grip (palm facing forward).
Start with the dumbbell at thigh level with your arm fully extended.
Keeping your elbow fixed and tucked close to your side, slowly curl the dumbbell up towards your shoulder.
Concentrate on only moving your forearm, and keep the upper arm stationary as you contract your biceps.
Squeeze your bicep at the top of the curl for a one-second pause.
Slowly lower the dumbbell back to the starting position, fully extending your arm.
Repeat the exercise for the desired number of repetitions before switching to the other arm.
Aim for even sets on both arms to maintain symmetry in muscle development.
Ensure that your body is stable throughout the exercise, and avoid swinging the weight or using momentum to lift the dumbbell. This helps to keep the focus on the biceps and maximizes muscle engagement.
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Dumbbell Standing Single Spider Curl FAQs
What muscles does the Dumbbell Standing Single Spider Curl work?
The Dumbbell Standing Single Spider Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Standing Single Spider Curl?
Dumbbells.
What workout day should the Dumbbell Standing Single Spider Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Standing Single Spider Curl variations and alternatives?
Similar exercises include the Bicep Front Step Curl, Dumbbell Drag Curl, Dumbbell High Curl and Dumbbell Reverse Spider Curl.
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