Dumbbell Standing Single Spider Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Arm Spider Curl
How to: Dumbbell Standing Single Spider Curl
- Stand upright with a dumbbell in one hand, arm fully extended at your side.
- Keeping your elbow close to your torso, curl the dumbbell while contracting your biceps.
- Pause for a moment at the top of the curl, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common Mistakes
- Allowing the elbow to drift forward during the curl.
- Using momentum to lift the weight instead of engaging the muscles.
- Lifting weights that are too heavy, leading to improper form.
Modifications
- Use a lighter weight if you experience discomfort.
- Perform the exercise seated to reduce strain on the back.
Tips
- Keep your elbow close to your side to isolate the biceps.
- Avoid swinging the dumbbell; perform the curl in a controlled manner.
- Exhale while lifting, and inhale while lowering the weight.
Dumbbell Standing Single Spider Curl Alternatives
Tags
biceps
arms
strength
dumbbell
isolation
curl