dumbbell one arm reverse spider curl

Instructions

1. 1

   Étape 1: Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.

2. 2

   Étape 2: Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.

3. 3

   Étape 3: Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.

4. 4

   Étape 4: Repeat for the desired number of repetitions, then switch arms.