Movement overview

The Spider Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms. It involves curling dumbbells with a neutral grip while leaning forward, typically performed on an incline bench. This exercise enhances arm thickness and forearm strength.

Step-by-step cues

1. Set an incline bench to a 45-degree angle.
2. Lie face down on the bench, ensuring your chest is supported and your arms hang straight down.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
4. Keep your elbows slightly bent and stationary throughout the movement.
5. Curl the dumbbells upward by flexing your elbows, keeping your wrists straight.
6. Squeeze at the top of the movement, focusing on contracting the brachialis.
7. Slowly lower the dumbbells back to the starting position.
8. Repeat for the desired number of repetitions.

Technical tips

• Maintain a controlled motion to maximize muscle engagement.
• Avoid swinging your arms or using momentum to lift the weights.
• Focus on keeping your elbows stationary to isolate the target muscles effectively.
• Exhale as you curl the weights up and inhale as you lower them back down.
• Start with lighter weights to ensure proper form before progressing to heavier loads.
• Ensure your chest remains in contact with the bench to prevent unnecessary strain on your back.