Dumbbell Standing Single Spider Curl
Gym Exercise Card
Equipment
The Dumbbell Standing Single Spider Curl targets the biceps by isolating them through a unique angle. Standing while performing this curl challenges stabilization and core strength, promoting muscle growth and definition in the arms.
How to do it
- Stand upright, holding a dumbbell in one hand with a supinated grip.
- Keep your elbow close to your body and curl the dumbbell upward.
- Pause at the top, squeeze the biceps, then lower the dumbbell slowly.
- Repeat the movement for the desired number of reps.
- Switch to the other arm and repeat.
Muscles worked
Primary Biceps Brachii
Secondary Brachialis Brachioradialis
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