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Set an incline bench to a 45-degree angle.
Lie face down on the bench, ensuring your chest is supported and your arms hang straight down.
Maintain a controlled motion to maximize muscle engagement.
Avoid swinging your arms or using momentum to lift the weights.
The Spider Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms. It involves curling dumbbells with a neutral grip while leaning…
Complete a workout with this exercise to see progress