# Dumbbell Hammer Spider Curl

A two-arm hammer curl done leaning over the top of an incline bench, with your upper arms resting on the backrest. The support removes body swing, so the biceps and forearms do the work.

- Beginner · Isolation
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-prone-incline-hammer-curl/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-hammer-spider-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 8/10
- Front delts: 3/10

## How to do the Dumbbell Hammer Spider Curl

1. Lean your chest over the incline backrest, upper arms resting on it.
2. Hold the dumbbells below the backrest, palms facing each other.
3. Curl up to face height, keeping your upper arms in place.
4. Lower slowly until your elbows are fully extended.

### Full technique — 7 steps

1. Set an incline bench and stand behind it, leaning your chest over the top of the backrest.
2. Rest your upper arms on the backrest with a dumbbell in each hand below it.
3. Let your arms hang to full elbow extension with your palms facing each other.
4. Curl both dumbbells up by bending your elbows, keeping your upper arms on the backrest.
5. Keep your palms facing each other for the whole rep.
6. Raise until your forearms are about vertical and the dumbbells reach face height.
7. Lower the dumbbells under control until your elbows are fully extended.

## Common mistakes

- Cutting off the bottom range
- Turning the palms up
- Lifting the upper arms off the backrest
- Curling through bent wrists
- Swinging dumbbells off the bench

## Form cues

- Keep a neutral grip
- Keep upper arms still
- Wrists stay straight
- Reach full elbow extension

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 45 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/), [Resistance Band Hammer Curl](https://seto.fit/exercises/resistance-band-hammer-curl/)
- **Barbell**: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/), [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)
- **Cable machine**: [Cable Reverse Curl](https://seto.fit/exercises/cable-reverse-curl/), [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Dumbbell Hammer Spider Curl — Beginner**
- Harder: [Seated Zottman Curl](https://seto.fit/exercises/seated-zottman-curl/) — Beginner
- Harder: [Single Arm Dumbbell Zottman Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Hammer Spider Curl work?

Primary: Biceps 9/10, Forearms 8/10. Also works: Front delts 3/10.

### Which joints does the Dumbbell Hammer Spider Curl load?

Elbow: low, Wrist: low.

### When should I do the Dumbbell Hammer Spider Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Dumbbell Hammer Spider Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Hammer Spider Curl?

Resistance bands: Resistance Band Zottman Curl, Resistance Band Hammer Curl. Barbell: Bent Over Barbell Curl, Single Arm Barbell Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl.

### What is an easier version of the Dumbbell Hammer Spider Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Dumbbell Hammer Spider Curl?

Seated Zottman Curl (Beginner), Single Arm Dumbbell Zottman Preacher Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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