This exercise involves holding a dumbbell in each hand and performing a reverse curl while keeping the elbows close to the body, resembling a spider crawling up a wall. It primarily targets the biceps and forearms.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps muscles
- Improves arm strength and definition
- Can be done with a variety of weights to increase or decrease intensity
- Can be done seated, which can be more comfortable for those with back or balance issues
- Can be easily modified for different fitness levels
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing down.
- Extend your arms in front of you and keep them straight.
- Slowly curl the dumbbells towards your shoulders while keeping your elbows close to your body.
- Pause for a moment at the top of the movement and squeeze your biceps.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary