Biceps Exercise Database -> Dumbbell One Arm Reverse Spider Curl

1

Dumbbell One Arm Reverse Spider Curl

Click to Enlarge

2

Dumbbell One Arm Reverse Spider Curl

Click to Enlarge

Exercise Details

Main Muscle Group : Biceps

Other Muscle Groups : Shoulders , Forearm

Type : Strength

Mechanics : Compound

Equipment : Dumbbell , Bench

Difficulty : Intermediate

Track My Progress

Record Logs

Targeted Muscle Group

Biceps

How To Perform Exercise

Steps :

1.) Start of grabbing a dumbbell in one hand, holding it with a reverse grip so that your palm is facing inward and position yourself lying face first on an inclined bench.

2.) Then extend your bicep down and out in front of you so that you are able to fully contract your

3.) Contract your bicep and curl the weight up towards your shoulder, squeezing your muscle in the process and isolating the bicep

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.