Dumbbell Standing Single Spider Curl

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a dumbbell in one hand with a supinated (underhand) grip.
2. Hinge forward at the hips until your torso is at a 45-to-60 degree angle, allowing the working arm to hang straight down perpendicular to the floor.
3. Place your non-working hand on your hip or a stable surface for balance and support.
4. Ensure your shoulder is pulled back and down, keeping the working arm completely vertical.

How to do it

1. Exhale and curl the dumbbell toward your shoulder by flexing the elbow, keeping the upper arm perfectly stationary.
2. Squeeze the bicep forcefully at the top of the movement for a one-second peak contraction.
3. Inhale and slowly lower the weight back to the starting position using a controlled 3-second tempo.
4. Complete the desired number of repetitions on one arm before switching to the other.

Form checklist

• Keep the elbow pinned in space; do not allow it to swing forward or backward during the curl.
• Maintain a flat back and engaged core to prevent lower back strain while hinged.
• Ensure the arm remains perpendicular to the floor throughout the entire range of motion.
• Avoid using momentum or 'swinging' the torso to lift the weight.

Pro tips

• Focus on rotating your pinky finger toward your shoulder at the top of the rep to maximize bicep peak activation.
• Imagine your upper arm is braced against an invisible board to ensure the movement only occurs at the elbow joint.

Make it harder

• Implement a 3-second isometric hold at the top of each repetition to increase time under tension.
• Use a '1.5 rep' style: curl to the top, lower halfway, curl back to the top, and then lower fully.

Frequently asked

What muscles does the dumbbell standing single spider curl work?

The dumbbell standing single spider curl primarily targets the biceps, and also works the deltoids as secondary muscles.

What equipment do you need for the dumbbell standing single spider curl?

The dumbbell standing single spider curl uses dumbbell.

Is the dumbbell standing single spider curl good for beginners?

The dumbbell standing single spider curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps