Tag Archives: Curl

Hammer (Curl) Time.

26 Oct

Figured I would leave you all with a classic exercise to try this weekend at the gym. If you don’t already get down with hammer curls then now is the time to start. Easy to execute, the hammer curl slaughters the bicep and the forearm with each rep.

The biggest benefit of hammer curls in my humble opinion is that you get to use a neutral wrist position. Regular curls can be downright uncomfortable on ones writs once you reach a certain weight (I am so there), hammer curls do not pose that same ‘wrist snapping’ threat making them less of a liability then a standard curl can become. In addition to a comfortable holding position, the hammer curl also hits the outer part of the bicep that normal curls do not and its range of motion also causes tension to stay in the bicep longer, therefore challenging it more.

The Hammer Curl is a MUST for your arsenal of arm work out, so this weekend, make it hammer time 😉

This Is How You Do It:

– Get some heavy dumbbells and stand with your feet hip width apart with the weights in front of your thighs.

– Turn your hands so that your palms face each other and use your biceps to curl the weight towards your shoulders.

– Keep you elbows stationary and only bring the weight as high as you can without moving your elbows.

– Slowly lower the weights back to starting position, keeping a slight bend at the bottom to keep the tension in the bicep.

– Repeat for 3 sets of 8-12 reps.

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