Dumbbell Standing Single Spider Curl
One dumbbell cupped under its top plate in both palms and curled to the chest; the bell tips with the forearms rather than staying level.
How to do it
Setup
Standing tall, one bell hanging vertically in front of the thighs, its top plate resting in both cupped palms.
Steps
- Curl the bell toward the chest, elbows at the sides.
- Let it tip with the forearms; keep the wrists straight.
- Lower the bell until the arms hang long.
Common mistakes
Fingers wrapping the handle: the palms stay open under the plate; that hold is the variant. Elbows drifting forward to lift the bell: they stay by the ribs. Leaning back at the top: stand tall and take a lighter bell.
Breathing
Exhale on the curl, inhale lowering.
