Spider Hammer Curl
StrengthPull
Track Spider Hammer Curl in SmartWorkout and watch your numbers go up
Log sets, weights and progress for free, with no workout limits.
Description
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.
How to Perform
- Set an incline bench to a 45-degree angle.
- Lie face down on the bench, ensuring your chest is supported and your arms hang straight down.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your elbows slightly bent and stationary throughout the movement.
- Curl the dumbbells upward by flexing your elbows, keeping your wrists straight.
- Squeeze at the top of the movement, focusing on contracting the brachialis.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
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.
Common Mistakes
- Swinging the body to lift the weights instead of isolating the biceps.
- Allowing the elbows to drift forward or backward, reducing bicep engagement.
- Using a grip that is too tight, causing unnecessary forearm tension.
- Not fully extending the arms at the bottom, limiting range of motion.
- Curling the wrists at the top of the movement, shifting focus away from the biceps.
- Rushing through the movement, sacrificing control and muscle engagement.
- Lifting weights that are too heavy, compromising form and increasing injury risk.
- Failing to maintain a neutral spine, leading to poor posture and potential back strain.
Recommended Exercises
Explore exercises related to Spider Hammer Curl for biceps training and similar movement patterns.
Choose a workout plan or create your own for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal: all in SmartWorkout.
