Single Arm Dumbbell Spider Curl
In SetGrip: Dumbbell Spider Curl (Single Arm)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Prone
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Hanging one arm straight down from a chest-supported position puts peak resistance at the top of the curl and removes torso swing completely. The spider setup rewards deliberate reps with a light dumbbell far more than it rewards load, and the single-arm format keeps your focus on one elbow at a time.
How to do the Single Arm Dumbbell Spider Curl
- Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
- Extend your arm fully, letting it hang straight down towards the floor.
- Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Arm Dumbbell Spider Curl work?
The Single Arm Dumbbell Spider Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Single Arm Dumbbell Spider Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Dumbbell Spider Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Dumbbell Spider Curl?
If you cannot do the Single Arm Dumbbell Spider Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Barbell Spider Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Dumbbell Spider Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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