Hammer Bicep Curl
Primary Muscle Group: Biceps
Secondary Muscle Group: Forearms
Equipment Needed: Biceps
The Benefits of Hammer Bicep Curls
If you’ve been spending hours in the gym trying to bulk up your biceps with classic curls and yet remain entirely unsatisfied with the size of your upper arms, the chances are you’ve never heard of the brachialis muscle.
The brachialis is one it’s worth getting acquainted with, because it’s a key muscle for anyone hitting the gym with the aim of building bigger arms.
Your brachialis muscles are found on the outside of your upper arms right next to the biceps. By targeting the brachialis in your workouts, you’ll add mass to your upper arms and help your biceps stand out more. And one of the best ways to work the brachialis is to add the hammer bicep curls to your training routine.
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The Risks of doing Hammer Bicep Curls
Don’t be tempted to jump into a heavy set of Hammer Bicep Curls. The biceps are small muscles and can be prone to injured pulling or tearing them. If you do this, it will only set you back in achieving your fitness goals. In some rare cases people also need surgery to fix bad muscle tears!
How To Do Hammer Bicep Curls
1. Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your sides.
2. Keeping your torso stationary, flex at the elbow to raise the dumbbells towards your shoulders.
3. Stop just short of the dumbbell touching your shoulder. Hold at the top of the position for a moment.
4. Return the dumbbells to the starting position in a controlled manner to complete one rep.
5. You can also perform Alternating Hammer Curls by curling one arm at a time.
For Perfect Technique
Avoid swaying or moving your torso from side to side as you perform reps, is a form of cheating. You take tension off of your arms and place it on your back and core muscles. If that sounds like you, drop the resistance level that you are using, opt for a lower weight, and notice how much more sensation you feel from a strict curl.
Once you have mastered the Hammer Biceps Curl you can try alternative exercises that target similar muscle groups such as;
How To do EZ Bicep Curl
1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Hold an EZ-bar in an underhand grip with your arms extended and then curl the bar up towards your chest, keeping your elbows in to your sides.
3. Exhale and slowly lower the EZ bar back to the starting position.
How To do Bicep curls
1. Stand holding a dumbbell in each hand with your arms hanging by your sides.
2. Ensure your elbows are close to your torso and your palms facing forward.
3. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.
4. Exhale and slowly lower the dumbbells to the starting position.