Dumbbell Standing Single Spider Curl

How to do the Dumbbell Standing Single Spider Curl

1. 1Stand upright with a dumbbell in each hand.
2. 2Hold the dumbbells at your sides with your palms facing forward.
3. 3Keep your upper arms stationary and curl the weights while contracting your biceps.
4. 4Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
5. 5Slowly lower the dumbbells back to the starting position.

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