Dumbbell Standing One Spider Curl
Expert Advice
Keep your elbow stationary and focus on isolating the bicep muscle during the curl. Avoid swinging the dumbbell or using momentum to lift the weight.
How-to-do Steps
- Stand with feet shoulder-width apart, holding a dumbbell in one hand with an underhand grip.
- Slightly lean forward, keeping your back straight.
- Curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
Track Dumbbell Standing One Spider Curl in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Standing One Spider Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Standing One Spider Curl work?
Dumbbell Standing One Spider Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Standing One Spider Curl?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Standing One Spider Curl suitable for beginners?
Yes, Dumbbell Standing One Spider Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
