The Dumbbell Standing Single Spider Curl targets the biceps while promoting stability and control. This exercise is performed standing, allowing for a full range of motion.
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Keep your elbow close to your torso and curl the dumbbell towards your shoulder.
- Lower the dumbbell back to the starting position with control.
- Repeat for the desired number of repetitions before switching arms.
How to perform the Dumbbell Standing Single Spider Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Standing Single Spider Curl using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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