dumbbell one arm reverse spider curl
Body part:
upper arms
Equipment:
dumbbell
Body target:
biceps
Secondary muscles:
- forearms
Instructions:
- Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
- Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.