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Dumbbell Hammer Spider Curls

Learn how to properly perform the Dumbbell Hammer Spider Curls with this complete demonstration video.

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What is the Dumbbell Hammer Spider Curls?

The Dumbbell Hammer Spider Curls are an effective isolation exercise that primarily targets the biceps. Suitable for both beginners and advanced athletes, this exercise intensely engages the upper arms, promoting effective muscle hypertrophy.

How to properly perform the Dumbbell Hammer Spider Curls

  1. Set an incline bench at a 45-degree angle and lie face down with your chest supported on the bench.
  2. Hold a pair of dumbbells with a neutral grip (palms facing each other) and let your arms hang straight down toward the floor.
  3. Keeping your upper arms stationary, exhale and curl the dumbbells towards your shoulders, squeezing your biceps at the top of the movement.
  4. Inhale and slowly lower the dumbbells back to the starting position.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment

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