Hammer Spider Curl

Instructions

1. 1

   Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.

2. 2

   Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.

3. 3

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

4. 4

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