Spider Curl - Dumbbell Hammer Alternate

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Preacher Bench Pull Gym

Purpose: This exercise strengthens the biceps.

Benefits: This exercise isolates the biceps so that momentum does not come into play.

Reverse the pad on a preacher curl bench so that the straight side is in front. Sit at the preacher bench, with your feet flat on the floor. Hold dumbbells with your hands about shoulder-width apart and your palms facing inwards (hammer grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. This is the starting position. Curl the right dumbbell up to your chin. Your upper arm should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the right dumbbell to the starting position. Inhale during this movement. Hold dumbbells with your hands about shoulder-width apart and your palms facing inwards (hammer grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. Curl the left dumbbell up to your chin. Your upper arm should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the left dumbbell to the starting position. Inhale during this movement. Hold dumbbells with your hands about shoulder-width apart and your palms facing inwards (hammer grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. Repeat for the required number of repetitions.

The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.