Almost every bodybuilder at some point focuses on building bigger arms. The usual biceps exercises consist of a few movements such as the barbell biceps curl, dumbbell biceps curl, Scott biceps curl, etc. However, hammer curls are not that common everywhere Arm routines. And that’s why you should use them if you want to build badass arms.
What muscles do hammer curls train?
In addition to targeting the biceps, hammer curls give your front shoulders, traps, brachialis, and brachioradialis a bit of hard work. The brachialis is the muscle under your biceps, while the brachioradialis is the long muscle that runs from the middle of the upper arm to the middle of the forearm and is responsible for flexing the elbow. While the biceps usually get the most attention, strengthening these two muscles is the crucial step to developing fully formed, formidable arms!
Other benefits of hammer curls include increased tension in the biceps (since you have to stop the range of motion when your wrists are parallel to the floor) and a different way of training the arms as standard curls, which makes for a better overall bicep and forearm development .
To gain more size and strength for your arms, be sure to include the following exercises in your exercise routine:
#1. Hammer dumbbell curls
Grasp the dumbbells with your palms together, bend your elbows, and raise the dumbbells towards your shoulders. Hold the position for a moment, then lower the dumbbells to their original position. Do 3 sets of 12 repetitions each.
To ensure full muscle development, you need to achieve proper form and control. Improper execution of the exercise leads to an incomplete use of the potential of your muscle fibers. If you’ve never done this exercise before, use lighter weight until you’ve developed the full range of motion with proper stretching and contraction.
Even after that, always use a weight that allows you to move in a controlled manner, and do not move the weight past the point of tension. Also, be sure to keep your elbows closed and close to your body, with your wrist also in a closed position throughout the movement.
Some of the most common mistakes made while performing a hammer curl with dumbbells are too fast, too much weight, too much upper body involvement, and moving the weight past the point of tension.
# 2. Barbell curls
This isolation exercise develops the strength and mass of the entire biceps while secondarily involving the brachialis, forearms, and front shoulders.
Using a shoulder-width grip and palms up, lift the bar until your forearms are vertical and the bar reaches your shoulders, then lower it back down. Do 4 sets of 8 repetitions each.
Make sure you don’t lean back or swing the weight while performing barbell curls to avoid any less stress on your biceps during the lift.
# 3. Pull-ups
This exercise has a strong ability to strengthen more than a dozen muscles, including the latissimus dorsi muscles of the back, posterior deltoid, triceps, biceps, and lower and middle traps. If you want more bicep involvement, pull yourself up from a dead slope. Also pause at the top and hold yourself over the bar. Do three to four sets to failure.