Dumbbell Standing Single Spider Curl
Isolate those biceps! This twist on the curl maximizes muscle engagement for serious arm gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand up straight with your feet shoulder-width apart, holding a dumbbell in one hand with a supinated grip (palm facing forward).
2. Start with the dumbbell at thigh level with your arm fully extended.
3. Keeping your elbow fixed and tucked close to your side, slowly curl the dumbbell up towards your shoulder.
4. Concentrate on only moving your forearm, and keep the upper arm stationary as you contract your biceps.
5. Squeeze your bicep at the top of the curl for a one-second pause.
6. Slowly lower the dumbbell back to the starting position, fully extending your arm.
7. Repeat the exercise for the desired number of repetitions before switching to the other arm.
8. Aim for even sets on both arms to maintain symmetry in muscle development.
Ensure that your body is stable throughout the exercise, and avoid swinging the weight or using momentum to lift the dumbbell. This helps to keep the focus on the biceps and maximizes muscle engagement.
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