Exercise Guide
Dumbbell One Arm Reverse Spider Curl
intermediate
Exercise Visual
Dumbbell One Arm Reverse Spider Curl
Biceps • Dumbbell
intermediateCategory
upper arms
Body Part
upper arms
Equipment
dumbbell
Target
biceps
Instructions
- 1
Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
- 2
Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
- 3
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 4
Repeat for the desired number of repetitions, then switch arms.
Muscles
ForearmsBiceps
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