If there is one question that 24-time Olympia-winning coach Hany Rambod gets more than any other, it’s how to grow your arms. Let’s be honest: no one wants to walk around with small arms that drown in their sleeves or feel insecure wearing a too-small T-shirt just to make their biceps look bigger. If your arm development is stagnating, it’s time to change the biomechanics and surprise your muscle fibers with a brutal physiological stimulus.
In this video, the Pro Creator shows how to force your arms into new growth with a specific variation: spider curls with a hammer grip. While traditional spider curls are performed with palms up (supination), the hammer grip immediately activates an indispensable muscle chain responsible for the brute thickness of your arms.
Biomechanical isolation and the hammer grip
By performing the spider curl with a hammer grip, you physiologically shift the mechanical tension to the biceps brachii (the outer head) and the brachioradialis (the top of the forearm). This not only ensures a more complete arm development but also helps you break through stubborn plateaus. If you keep training the same angles everyone else does, you don’t give your body a new growth stimulus.
The absolute strength of the spider curl lies in the inclined bench. By leaning your chest against the pad, you physiologically eliminate any trace of momentum or cheating with the lower back. The weight hangs straight down, forcing the biceps to move the weight purely isolated with an extremely high Time Under Tension. Hany Rambod adds a crucial cue here: "Physiologically bring your elbows slightly forward to hold the tension at the top even longer."
Partial repetitions for maximum metabolic stress
To take the set to a true elite level, Rambod introduces partial repetitions (partials) at the end of the set. As soon as you can no longer complete a full repetition due to acute muscle fatigue, immediately push out 3 physiological partials from the stretch position. This drives a maximum amount of metabolic stress and blood volume into the muscle belly.
Keep it fresh within your FST-7 routine: alternate between a straight bar, a curved EZ bar, and dumbbells, and switch from a traditional grip to a hammer grip to shred the muscle fibers from every possible angle.
Create the perfect anabolic guide for arm growth
Stretching the stiff muscle sheath (the fascia) around the biceps and triceps requires an extreme hydraulic muscle pump. Make sure your physiological systems are fully loaded with the high-end formulas from Evogen Nutrition:
- Extreme hyperhydration beforehand: Take a dose of liquid Evogen EVP AQ. 30 minutes before your arm training. This premium glycerol supplement increases osmotic pressure and forces fluid into the cells. Stack this with Evogen EVP Xtreme/ 3D for the ultimate mental drive and focus to maximize the mind-muscle connection.
- Uninterrupted cell volume during your sets: Drink Evogen Amino KEM during your workout. This supplies your bloodstream with all 9 essential amino acids (EAAs) and electrolytes to immediately block acute muscle breakdown (catabolism) during the intense pump.
- Lightning-fast building blocks afterward: Feed the muscle fibers stretched to the max by the spider curls immediately after the last set with Evogen IsoJect. This ultra-pure whey isolate breaks down amino acids lightning-fast thanks to IGNITOR™ enzyme technology for immediate recovery.
Related reading
- Hypertrophy vs. Strength Training: Which method suits your goal?
- FST-7 Off-Season Tip: Mass vs. Proportion (The #1 Mistake)
- Creatine: The most researched supplement for muscle growth
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