Biceps · Dumbbell · Intermediate
How to do Dumbbell One Arm Reverse Spider Curl
The dumbbell one arm reverse spider curl is an isolation exercise targeting the biceps and forearms. It is performed with a dumbbell in one hand, using a reverse grip to emphasize the brachialis and forearm muscles.
How to do Dumbbell One Arm Reverse Spider Curl, step by step
- 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.
Track Dumbbell One Arm Reverse Spider Curl in SPLYT
Dumbbell One Arm Reverse Spider Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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