dumbbell one arm reverse spider curl

TARGET: biceps

EQUIPMENT: dumbbell

SECONDARY: forearms

1. Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
2. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
4. Repeat for the desired number of repetitions, then switch arms.