Spider hammer curl

Muscles worked: Upper arms
Upper arms
🔧 Dumbbells ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set an incline bench to 45 degrees. Lie face down, chest supported, arms hanging. Hold a dumbbell in each hand, palms facing each other. Keep elbows slightly bent and stationary. Curl dumbbells up by flexing elbows, wrists straight. Squeeze at the top, contracting the brachialis. Slowly lower to the starting position. Repeat.

Tips

Maintain a controlled motion. Avoid swinging. Keep elbows stationary to isolate muscles. Exhale on the curl, inhale on the lower. Start with lighter weights, ensuring proper form. Keep chest in contact with the bench.

Similar exercises

Dumbbell spider curl Upper arms · 🔧 Dumbbells, Incline Bench 2/10 Barbell spider curl Upper arms · 🔧 Barbell 2/10 Ez bar spider curl Upper arms · 🔧 EZ Bar, Incline Bench 2/10 Dumbbell hammer curl Upper arms, Forearms · 🔧 Dumbbells 2/10 Cable hammer curl Upper arms · 🔧 cable machine 1/10 Resistance band hammer curl Upper arms, Forearms · 🔧 Resistance band 1/10 Dumbbell seated hammer curl Upper arms · 🔧 Dumbbells 2/10 Ez bar reverse spider curl Upper arms · 🔧 EZ Bar 2/10
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