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Dumbbell Reverse Spider Curl
Intermediate - Strength - Compound
Targeted Muscle Group
Biceps
Shoulders
Forearms
Recommended Equipment
Dumbbell
How to do it
Steps :
1.) Start by holding a dumbbell in each hand, holding it with a reverse grip so that your palms are facing inward and position yourself lying face first on an inclined bench.
2.) Then extend your biceps down and out in front of you so that you are able to fully contract your muscles
3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps
4.) Hold for a count when you reach the top position then return back to the starting position.
5.) Repeat for as many reps and sets as desired.
