Skip to content
ENES
Get Minthra

One-Arm Dumbbell Hammer Spider Curl

Also: dumbbell one arm prone hammer curl

Main
Biceps
Secondary
Forearms
Equipment
DumbbellBench
Level
Beginner
Movement
Elbow flexion

How to do it

  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
  2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.

Same movement

See arms
Alternating Dumbbell CurlBiceps · DumbbellAlternating Dumbbell Hammer Preacher CurlBiceps · Dumbbell, BenchAlternating Dumbbell Preacher CurlBiceps · Dumbbell, Bench

Log it in Minthra

Log every set of One-Arm Dumbbell Hammer Spider Curl and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım