This exercise involves standing with a dumbbell in one hand and curling it towards the opposite shoulder while keeping the elbow close to the body, resembling a spider crawling up the arm. It primarily targets the biceps and can be done with varying weights and repetitions.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps muscles, helping to increase strength and size
- Improves grip strength and forearm muscles
- Engages the core muscles for stability and balance
- Can be done with a variety of weights to increase or decrease intensity
- Can be easily modified for individuals with wrist or elbow pain
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Place the back of your upper arm against your side and bend your elbow to bring the dumbbell up towards your shoulder.
- As you curl the weight up, rotate your wrist so that your palm faces your shoulder.
- Pause at the top of the movement and squeeze your bicep.
- Slowly lower the weight back down to the starting position.
- Repeat for the desired number of reps and then switch arms.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary