# Resistance Band Hammer Spider Curl

A chest-supported band curl with palms facing each other, kneeling behind an incline bench with a band anchored at its base for each hand. Trains the biceps and forearms while the bench keeps the torso out of the lift.

- Beginner · Isolation
- Equipment: Resistance bands, Adjustable bench
- HD video: https://media.seto.fit/exercises/band-prone-incline-hammer-curl/video/female.mp4
- HTML: https://seto.fit/exercises/resistance-band-hammer-spider-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 7/10
- Front delts: 3/10

## How to do the Resistance Band Hammer Spider Curl

1. Kneel behind the incline bench, chest resting on it, arms hanging down.
2. Hold a band handle in each hand, palms facing each other.
3. Curl the handles up, bending your elbows while keeping your upper arms still.
4. Slowly lower the handles until your elbows are fully extended.

### Full technique — 7 steps

1. Attach a band with a handle to each side of the bench base.
2. Kneel at the back of the incline bench and rest your chest against it, head over the top edge.
3. Hold a handle in each hand with palms facing each other and let your arms hang straight down.
4. Let your upper arms hang nearly vertical and keep them fixed throughout the curl.
5. Curl the handles upward by bending your elbows until they reach the top edge of the bench.
6. Keep your palms facing each other at the top without letting the elbows drift forward.
7. Lower the handles until your elbows are fully extended while keeping tension on the bands.

## Common mistakes

- Turning the palms up
- Letting elbows drift forward
- Cutting off the bottom range
- Shrugging shoulders toward ears
- Lifting chest off the bench

## Form cues

- Keep upper arms still
- Keep a neutral grip
- Let arms hang fully
- Keep shoulders down
- Fully extend each rep

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–25 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.

- **Dumbbells**: [Incline Dumbbell Hammer Curl](https://seto.fit/exercises/incline-dumbbell-hammer-curl/), [Single Arm Dumbbell Zottman Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)
- **Barbell**: [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/), [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-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 Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/) — Beginner
- **This exercise: Resistance Band Hammer Spider Curl — Beginner**
- Harder: [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Hammer Spider Curl work?

Primary: Biceps 9/10, Forearms 7/10. Also works: Front delts 3/10.

### Which joints does the Resistance Band Hammer Spider Curl load?

Elbow: low, Wrist: low.

### When should I do the Resistance Band 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 Resistance Band Hammer Spider Curl?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

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

Dumbbells: Incline Dumbbell Hammer Curl, Single Arm Dumbbell Zottman Preacher Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Barbell: Single Arm Barbell Curl, Landmine Concentration Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl.

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

Alternating Resistance Band Curl (Beginner).

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

Resistance Band Zottman Curl (Beginner), Bent Over Barbell Curl (Intermediate).

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

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