Reverse Dumbbell Spider Curl

Lie chest down on the bench and hold both dumbbells in an overhand grip.

Keep the overhand orientation as you bend your elbows to curl the dumbbells.

Slowly lower the load and straighten your elbows without swinging your upper arms.

This movement primarily works your forearms. Focus on controlling the motion through these muscles.

Avoid lifting with your shoulders or folding your wrists to curl the load.

Exhale as you curl and inhale as you lower.

Use a light enough load to maintain the reverse grip without bending your wrists back.