The Dumbbell One Arm Reverse Spider Curl is an isolation exercise that targets the biceps muscles. This exercise involves using a dumbbell to perform a reverse spider curl motion, which helps to target the outer head of the biceps and helps to improve overall arm strength and muscle definition.
How to perform
To perform the Dumbbell One Arm Reverse Spider Curl, follow these step by step instructions:1. Begin by standing upright with a dumbbell in one hand, palm facing down.
2. Keep your elbow close to your side and position your arm so that it is slightly behind your body.
3. Slowly curl the dumbbell upwards towards your shoulder, making sure to keep your elbow stationary and your palm facing down throughout the movement.
4. Hold the contraction at the top of the movement for a second, squeezing your biceps.
5. Slowly lower the dumbbell back to the starting position, making sure to control the movement and not let the weight drop quickly.
6. Repeat for the desired number of repetitions, then switch arms and repeat on the other side.
Remember to use a controlled and slow movement throughout the exercise to maximize muscle engagement and prevent injury. It is recommended to start with a light weight and gradually increase the resistance as you become more comfortable with the movement.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.