Training Tip: Hammering the Hammer Curls

Main Mucles at work: Biceps Brachii, Brachialis & Brachioradialis

With different versions of this exercise (cable, machine, etc), the dumbbell Hammer Curls are a great way to add overall size to your arms. Often people forget to include these on their arm day training because they think it's only a forearm movement (that's because they feel it there the most). The truth is including and executing this exercise correctly can add a good amount of size and three dimensionality to your overall arm. Your forearms can also benefit when you include this type of curl in your workout routine on a regular basis.

With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. However, make sure you squueze the biceps at it's peak contraction when you elevate the dumbbells. Don't just lift the weight up and down. If you cannot control the movement and squeeze it than drop the weight.

If you are looking to add thickness to your overall arms then make sure you include this exercise in your arms routine.

The 3 best tips for Hammer Curls:

1. If you haven't done these or don't prioratize these in your workout then start with this exercise first in your biceps routine and safely and efficientely go heavy on them. Learn the technique and then apply it correctly.

2. Don't forget to squeeze the biceps! Pointless to just go up and down and not truly activate the muscle. If you can't do this then drop the weight and start lower and progress heavier.

3. Try to keep your elbows tucked into your sides throughout the entire hammer curl motion. When curling, your elbows should not move forward.

#armgrowth #biceps #hammercurls #trainingtip