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Reverse Alternating Dumbbell Spider Curls

  1. Lie on your stomach on an incline bench, hold a Pair of dumbbells in your hands, stick your chest out and unshrug your shoulders.

2. Curl Both dumbbells Up towards your shoulders and squeeze your biceps. Don’t Forget to keep your wrists supinated during the movement. 

 

3. Hold this position and bring down only one dumbbell with control and curl it back up right away. Now repeat the movement with your other arm.  

Doable at:

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