Dumbbell One-Arm Reverse Spider Curl

How to perform it

Step-by-step instructions

1. 01Set an incline bench and lie chest-down with one dumbbell hanging below the shoulder in a palm-down grip.
2. 02Keep the chest supported, wrist straight, and upper arm still.
3. 03Curl the dumbbell toward the front of the shoulder by bending only the elbow.
4. 04Pause without lifting the chest, then lower until the arm is almost straight.
5. 05Complete equal repetitions on both sides.