Try this on your next arm workout  

Spider-curls burn sooo good 😭😭this is definitely one of my favorite exercises to do on arm days.

Dang never thought of doing hammer curls like this. Gotta try this next arm day

I’ve been doing these hammer curls in the spider curl position for a few years now. I used to weigh 225 lbs (102 kg) on my 6’2 in (187.9 cm) frame . I had 19 inch (48.2 cm ) arms. About three years ago, I changed jobs, moved to a small town where there was only one gym that opened at 6 am and closed at 8pm. I work a 12 hour day so I wasn’t able to get in a work out. I lost over 30 lbs of muscle. When I moved back to a larger city and was able to hit the gym again. I immediately went back to doing my hammer curls on the bench in the stretch position. I’ve gone from 15in to 17 inch ams in the last year.

These are classics...always loved straight bar spiders and inclined dB spider curls. Nothing hits your biceps as hard as they do

I LOVE U HANY RAMBOD ❤❤❤❤❤❤

That looks brutal! 👏

Definitely will give this a go . I train from home so perfect for me .

This coach is literally born to make history.

Super Arm workout ,too Coach 💪🙏🏿💪

Its burning!!! 😅💪

I use this one quite often on arm day. Like it a lot.

Absolutely love this exercise. Great to open up that brachialis

My favorite trainer 💪💪💪💪

These are brutal whether hammer grip or preacher position. Great pump with low weights high reps!!

Damm Bro.! 💪🏽💪🏽Will Do.!! And Thank-You..!! 💪🏽💪🏽

Good👍

Hany Rambod is the God 🙏

Spider curls are best done by emphasizing contractions with a metabolic stress protocol.

Beautiful work out

I can feel the burn from 🇨🇦

Damn that looks like its a real pump! He cant get another one ! Thats good work at that angle! Gotta try this in a few min! Thanks for sharing coach 💪🏿💯🙏🏿

Damn Kids got some serious peak on those biceps

I love doing these, really isolates the biceps

Did this yesterday and was a killer. In fact I did a whole fst-7 arms workout

I like the fact that he is not pivoting at his shoulders. Over ninety-five percent of people pivot at the shoulder.

Never thought of doing curls... Genius

Yup definitely gonna try good shit

I’ve done these before. Good shit

That complete isolation of those biceps 💪 and maximum torture, no pain no gain

Just what i needed

Thats some good work

Best way to warm up your Bursa Sac. Anyone with Bursitis will tell you it sucks.

I never miss this hemmer curl position in my bicep finishing workout

For sure giving this a go

Im adding these

Trying this today 🤘🏻

Any exercise on a bench at that angle is going to feel good. I like it for delt exercises in particular.

Wow doing this today for sure....this looks great.

👍🏼👍🏼👍🏼💪🏾💪🏾💪🏾👑👑👑 super

Gravity is a mfr!

Nice finish exercise

🔥🔥🔥🔥

These are killer & would help out a lot

I will thanks

Wish I seen this earlier gotta wait 4 days to do biceps now

Thanks I will definitely do

Coach looked like old school Jerry Ward

Wish I could! Fighting either a partial bicep tear or severe tendinitis!

Excelent excercise

Note the squeeze at the top. This is critical for maximum contraction. The human animal noises are optional.

Wow a new invention A hanging hammer curl So innovative 🫤🫤

He performs so well

Heck yeah 💪

Good way to train shoulders

ادم وقتی تمرینای هنی رامبد رو میبینه تازه پی میبره این ادم چقدر خاصه و اینکه چرا بهترین مربی دنیاست❤

Spider-hammer curl, beast

Good set

Nice bro

Lol Hammer spidercurl. So inventive, much sience

Good pump!!

Wenn dein Trainer einfach Meister Proper ist 🔥

I love how hani get dopmin hit from watching his arms pumping

wow 😳

Will try this tomorrow 💯

Tremendo

I do it and it’s killer

Use a thumb less grip for best results

Hany rambod & hadi chopan & masud ghadirian & vahid pakvey & abtin & king kamaly they are example of gladiators iran and They are a source of pride for Iranians 🟢⚪️👑🦁👑⚪️🔴

These are really hard, I promise you'll be doing lower weight than ur used to.

The tricep contraction makes this exercise for biceps believe it or not.

I’ll try this and him on my next workout.

Important question.... Being standard spider curls target the inner (short) head of the bicep, does this target the (often neglected) inner head of the Brachialis? Anatomy charts show the Brachialis having an insertion point below the short head, but I never feel a pump there when doing standard & cross body hammer curl, nor does anyone really acknowledge that area... People ONLY acknowledge the area between the Bicep's long head and Tricep's lateral head.

Purple 😋😋

Those dumbbells are the most comfortable ones lol

🎉pequeñin

If you execute it correctly just like the way he’s doing the light weight would make you grunting like him.😊

Im gonna try this

hammer curls

Moc 💪💪💪

Wot a gr8 idea

There doesn't appear to be much point in doing this style of curls. The biomechanics mean the shoulders, back and chest will be taking some of the workload from the arms, while adding unnecessary strain to the neck. (He should also be looking down at the ground, on an angle, keeping his neck in alignment with his back. -A difficult thing to do in that situation, though.) Yes, doing hammer curls like this will be a lot more difficult than standing or seated hammer curls, but only because they're more awkward to do. The exercise won't be as productive as regular hammer curls. When our arms are by our sides, the biceps muscles are elongated, bringing more muscle fibres into the lift. These style of curls may help to shock the muscles, but I wouldn't rely on them for size. The exercise also puts a lot of strain on the chest and upper back, thus making breathing also more difficult. The elongation of the targeted muscles is much the same reason why lying triceps extensions are better for mass than standing triceps push-down (with a cable).

But what gear is the guy In red taking? I want to try his cycle.

When did Kevin Spacey become a personal trainer?!?!

these kids get big easy and quick

I do them, get a great pump.

muscle level: +2000 heart health: -3500

This is going to target the short head and Brachialis muscles very well for wider Biceps👌 It can also be done under the cable machine and rope attachment 💪

TOP

Purple shorts! 😻 🍑

I prefer seated.

Rambod is going to go down in history books

Spider curls are killers, not tried them with a hammer grip though

Dobre ćwiczenie

Being doing this for 35 years

How is this different than performing the excersise standing or sitting?

Doesn’t having the weights and body at that angle release a lot of tension in the stretched position where it’s most important?

I would, but i don't know how much steroids

Nyc trying sir

I would be afraid of traps engaging once you start getting towards exhaustion.

today is my ark work out 💪