How to do the Dumbbell Hammer Spider Curl
- Lean your chest over the incline backrest, upper arms resting on it.
- Hold the dumbbells below the backrest, palms facing each other.
- Curl up to face height, keeping your upper arms in place.
- Lower slowly until your elbows are fully extended.
Full technique — 7 steps
- Set an incline bench and stand behind it, leaning your chest over the top of the backrest.
- Rest your upper arms on the backrest with a dumbbell in each hand below it.
- Let your arms hang to full elbow extension with your palms facing each other.
- Curl both dumbbells up by bending your elbows, keeping your upper arms on the backrest.
- Keep your palms facing each other for the whole rep.
- Raise until your forearms are about vertical and the dumbbells reach face height.
- 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
Compared with similar variants
| Dumbbell Hammer Spider Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | low | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Dumbbells, Adjustable bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Zottman Curl Harder
- Resistance Band Hammer Curl Easier
Barbell
- Bent Over Barbell Curl Harder
- Single Arm Barbell Curl Harder
Kettlebell
- Single Arm Kettlebell Curl Same level
- Kettlebell Goblet Curl Same level
Cable machine
- Cable Reverse Curl Same level
- Single-Arm Cable Cross-Body Curl Harder
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
- This exercise Dumbbell Hammer Spider Curl
- Harder Seated Zottman Curl
- Harder Single Arm Dumbbell Zottman Preacher Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
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).
