Dumbbell Standing Single Spider Curl
Description
The dumbbell standing single spider curl is a strict bicep isolation exercise where you stand and curl one dumbbell while bracing your working elbow against your torso (pressing the back of your upper arm against the front of your body). The body brace eliminates swinging, making each rep pure bicep contraction.
Muscle Group
Equipment Required
Dumbbell Standing Single Spider Curl Instructions
- Stand tall holding a dumbbell in your right hand.
- Bend slightly forward at the waist. Press the back of your right upper arm firmly against the front of your torso.
- Your right arm is now braced against your body with the elbow locked in place.
- Curl the dumbbell up toward your right shoulder by bending at the elbow.
- Squeeze your bicep hard at the top. Hold for one to two seconds.
- Lower under control over two to three seconds. The body brace prevents any cheating.
- Complete reps on one side, then switch.
- Use moderate weight. Aim for 10 to 12 reps per set.
Dumbbell Standing Single Spider Curl Form & Visual
Dumbbell Standing Single Spider Curl Benefits
- Ultra-strict bicep isolation
- Body brace eliminates all swinging
- Builds the bicep peak
- No bench or preacher pad needed
- Easy to load progressively
- Reveals true bicep strength per arm
Dumbbell Standing Single Spider Curl Muscles Worked
- Biceps brachii (especially short head)
- Brachialis
- Brachioradialis
Dumbbell Standing Single Spider Curl Variations & Alternatives
- Dumbbell Concentration Curl
- Preacher Curl
- Spider Curl (on incline bench)
- Standing Alternating Curl
- Zottman Preacher Curl
