Build Big Arms With The Hammer Curl

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If you’ve been regularly blasting your biceps with standard biceps curls, EZ-bar curls and chin-ups, yet remain dissatisfied with the thickness of your upper arms, we’re about to make you very happy. And we’re going to do that by drawing your attention to the brachialis.

The brachialis is found on the outside of your upper arm right next to the biceps muscles. By working this muscle you’ll create a bulkier, 3D look to your upper arms, and one of the best ways to hit the brachialis is with hammer curls. It differs to standard biceps exercises in that you use a neutral grip, where your palms face one another, rather than a supinated grip, where your palms face upwards.

How To Do A Hammer Curl

Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a pair of dumbbells at your sides with your palms facing. Keeping your elbows tucked in to your body, curl the dumbbells up to your shoulders, pausing to squeeze your biceps at the top of the lift. Lower under control.

Hammer Curl Variations

Rope cable curl

Using a cable machine means that you work against a consistent level of resistance throughout the movement. In the case of the hammer curl this means the same level of resistance at the top of the movement as the bottom. Attach a rope handle to the low pulley on a cable machine. Curl it up with your palms facing one another, keeping your core braced throughout the movement.

Alternating hammer curl with twist

In this variation of the hammer curl you lift one dumbbell at a time and twist your wrists at the top of the movement to hit the biceps from a different angle. Start with your wrists facing one another, then turn them to face you at the top of the curl so the position is the same as when doing regular biceps curls.