Spider Curl - Dumbbell Hammer

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

Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Preacher Bench Pull Gym

Purpose: This exercise works the biceps muscles but focuses also on the brachioradialis (a muscle that crosses the elbow joint and assists in rotating the forearm.

Benefits: Spider curls do a perfect job of placing maximum tension on the biceps in the fully contracted position. Using a hammer grip places the hands in a very strong position.

Reverse the curling pad on the Preacher Curl Machine so that the straight side rather than the angle side is at the front of the machine. Sit at the preacher bench, with your feet flat on the floor. Hold dumbbells with your palms facing inwards (hammer grip). Ensure that your armpits are against the top of the bench pad with your triceps wholly on the pad. This is the starting position. Curl the dumbbells up to your chin. Your upper arms should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the dumbbells to the starting position. Inhale during this movement. 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.