Arms · Dumbbell
Dumbbell Standing Single Spider Curl
How to do the dumbbell standing single spider curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand and hinge forward at the hips with a flat back, letting one arm hang straight down holding a dumbbell. Keeping your upper arm pointing toward the floor, curl the dumbbell up toward your shoulder, squeeze the biceps, then lower slowly. Finish the set, then switch arms.
- 1The biceps squeezing hard with the arm hanging in front of you
- 2The upper arm staying fixed so only the elbow moves
- 3A slow, controlled lower with constant tension
Common mistakes
- Swinging the dumbbell or letting the elbow drift back
- Using the shoulder or torso to help lift
- Rushing the reps instead of controlling each one
Muscles worked
The dumbbell standing single spider curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Lower BackMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the dumbbell standing single spider curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.