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Dumbbell Single Arm Spider Curl — Exercise Guide | Gymcierge

Exercises›Biceps Brachii›Dumbbell Single Arm Spider Curl

Dumbbell Single Arm Spider Curl

Biceps Brachiidumbbell

Coaching Tips

💡
Keep your elbow on the pad
💡
Control the weight on the way down
💡
Squeeze at the top
💡
Avoid swinging the weight
💡
Breathe out as you curl

Common Mistakes to Avoid

⚠️
Elbow lifting off the pad
⚠️
Using momentum
⚠️
Not fully extending the arm

Muscles Targeted

Primary

Secondary

Stabilizers

Biceps BrachiiBrachialis

Primary: Biceps Brachii

Secondary: Brachialis

Quick Info

Type: Isolation

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