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Try the Hammer Spider Curl Count Up Bicep Arm Day Workout



Dumbell bells are a very effective way to build your biceps. However, if you only pump out the repetitions that stand in front of the gym mirror with feet planted on the floor, you will probably miss the gains.

That's because your shape, good as it may be, will probably slip in your sentences at some point. If you do not really focus on your mind-muscle connection with each repetition, you'll likely shift some of the load to other muscle groups or build some momentum to make curl less difficult.

Therefore Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. Take these form concerns out of the equation and use a bank to keep its repetitions stable. This spin of the spider bell gives you a solid challenge to hit several muscles in your arm in a position that forces you to form well.

"They beat biceps and brachialis throughout the sequence alike," says Samuel. "Her bicep shoulders the load on the bicep curl part of each sequence, then he gets 'support' while he's still doing a lot of work on this hammer part. As the pattern continues, you develop a strong and satisfying pump." [19659002] To get a grip on the Hammer Spider rotation, you'll need an incline bench and a series of dumbbells. If you need a good pair of weights to try outside the gym, you should try this option from Bowflex.

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			<span class= Men's Health / Eric Rosati

  • Sit face down on an incline bench with your chest resting on the support, squeeze your glutes and hold the tension in your back .
  • Take the dumbbell in one hand and hold the other aside to balance.
  • Press your biceps to perform a normal curl, lift the weight to your chest and hold it supinated (under the hand
  • After the standard repetition, turn the dumbbell to a neutral grip to perform a hammer spider bell.
  • Repeat the series with 2 reps each and continue with ascending reps until you get 4 reps.

    Beat 3 sets of 4 rounds per arm as a standalone pump before a big day, or add this to a workout with three or four arms to really challenge these weapons. [19659002] For mo information on Samuel tips and routines, see our complete overview of Eb and Swole workouts. If you want to try a more engaging routine, consider using Eb's New Rules of Muscle program.


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