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Dumbbell One-Arm Reverse Spider Curl

Dumbbell One-Arm Reverse Spider Curl

Target Muscle Groups
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Biceps

shoulders muscle group image

Shoulders

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Forearms

Equipment
dumbbell equipment exampleMain

Dumbbell

Difficulty

intermediate

Exercise Type

strength

Log Type

weight and reps

Instructions

Steps : 1.) Start by 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.

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Abs

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Back

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Biceps

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Cardio

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Chest

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Forearms

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Glutes

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Shoulders

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Triceps

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Upper Legs

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Lower Legs

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