Resistance Band Hammer Spider Curl — how to, muscles worked, alternatives

How to do the Resistance Band Hammer Spider Curl

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

Full technique — 7 steps

Attach a band with a handle to each side of the bench base.
Kneel at the back of the incline bench and rest your chest against it, head over the top edge.
Hold a handle in each hand with palms facing each other and let your arms hang straight down.
Let your upper arms hang nearly vertical and keep them fixed throughout the curl.
Curl the handles upward by bending your elbows until they reach the top edge of the bench.
Keep your palms facing each other at the top without letting the elbows drift forward.
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

Compared with similar variants

	Resistance Band 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	Resistance bands, 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.

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 Beginner
This exercise Resistance Band Hammer Spider Curl Beginner
Harder Resistance Band Zottman Curl Beginner
Harder Bent Over Barbell Curl Intermediate

Too hard for now? Start with the Alternating Resistance Band Curl.

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.