Exercise

Dumbbell Reverse Spider Curl

Also works: Forearms

How to do it

1. Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended.
2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly begin to lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.

In FYL you log the Dumbbell Reverse Spider Curl as weight & reps — every set counts toward your volume, PRs and XP.