ArmsBicepsForearmsbeginnerCommon
Dumbbell Reverse Spider Curl
How to do it
- 1The dumbbell reverse spider curl is an isolation exercise targeting the biceps and forearms.
Coaching cues
- Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Equipment
dumbbell
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