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Single Dumbbell Spider Hammer Curl
An isolation exercise performed prone on an incline bench with a neutral grip dumbbell, targeting the brachioradialis and brachialis for arm strength and hypertrophy with strict form.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Forearms, Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Flexors
Biceps
8/10Brachialis, Long Head, Short Head
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust an incline bench to 45-60 degrees. Lie prone with chest supported, letting one arm hang straight down holding a dumbbell with neutral grip.
- Keep upper arm stationary and perpendicular to floor.
- Flex at elbow to curl dumbbell toward shoulder.
- Squeeze at top with forearm perpendicular to floor.
- Slowly extend elbow to lower dumbbell with control.
- Fully extend arm without touching floor.
- Switch arms after reps.
Coaching Tips
Form Cues
- Upper arm fixed
- Neutral grip throughout
- Squeeze at top
- Control the descent
- No shoulder swing
Breathing
Inhale as you lower the dumbbell; exhale as you curl up while bracing core.
Tempo
3-1-1
Range of Motion
Start with arm fully extended hanging down; curl until forearm is perpendicular to floor at peak contraction.
Safety
Safety Notes
- Use lighter weight for strict form
- Maintain neutral spine
- Avoid if elbow or wrist pain present
- Ensure bench stability
Spotting
Not typically needed; self-spot with lighter weights or use safety pins if available.
Common Mistakes
- Swinging with momentum
- Hinging at shoulder
- Letting dumbbell touch floor
- Using excessive weight
- Arching back
When to Avoid
- Acute elbow pain
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Shoulder flexion for arm hang
- Elbow extension range
Build Up First
- Basic hammer curl form
- Core stability control
Also known as
Single-Arm Spider Hammer Curl, Prone Dumbbell Hammer Curl, One-Arm Spider Curl
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