Step by step instructions, muscle activation and variants for the Dumbbell Standing Single-Arm Spider Curl.
A unilateral biceps curl variation where you lean your chest against the vertical pad of an incline bench, allowing the working arm to hang freely and curl without any cheating momentum. The angled support eliminates shoulder involvement and delivers a deep stretch at the bottom of each rep.
Common mistakes content is coming soon.
The Dumbbell Standing Single-Arm Spider Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.