Dumbbell Single Spider Curl (w/ Chest Support)

How to do the Dumbbell Single Spider Curl (w/ Chest Support)

1. 1Set an incline bench to a 45-degree angle.
2. 2Hold a dumbbell in one hand and lean forward, placing your chest against the bench.
3. 3Let your arm hang straight down, fully extended.
4. 4Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
5. 5Squeeze your bicep at the top of the movement.
6. 6Slowly lower the dumbbell back to the starting position.
7. 7Repeat for the desired number of repetitions, then switch arms.

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