dumbbell one arm reverse spider curl

Equipment

dumbbell

Target muscle

biceps

How to perform

1. 1

   Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.

2. 2

   Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.

3. 3

   Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.

4. 4

   Repeat for the desired number of repetitions, then switch arms.