Dumbbell Spider Curl

Instructions

1. 1

   Lie face down on a flat bench with a dumbbell in one hand, palm facing down.

2. 2

   Extend your arm fully, letting it hang straight down towards the floor.

3. 3

   Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.

4. 4

   Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.

5. 5

   Repeat for the desired number of repetitions, then switch arms.