How to Perfect the Hammer Curl for Even Bigger Arms - Health & Fitness


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Monday, November 18, 2019

How to Perfect the Hammer Curl for Even Bigger Arms

Anyone with a well-built set of arms will know there's far more to packing muscle on than grinding out three sets of sloppy curls at the end of a workout. Just like a brace of strong, muscular legs lets people know you don't skip on squats, a pair of well-formed arms shows you mean business.

There is, of course, much more to forging 3D muscle on your arms than pairing bicep curls with tricep push-downs. If you want to hit all aspects of your upper-arm musculature, you'll want to adopt a few more training tweaks. One of which, as demonstrated in the video above, is the dumbbell hammer curl.
The hammer curl, simply, is designed to hit your brachialis, a muscle that's crucial to giving your arms a full look, it sits between your bicep and tricep. If worked effectively, it will help pack out your arms in a totally new way. But you'll have to accept nothing bar perfect form.
Use Men's Heath Fitness Director Ebenezer Samuel's coaching cues — in the video, above — to nail the dumbbell hammer curl, while ironing out any imbalances or form slip-ups. It could be the key difference between an injury and jaw-dropping results.
"This is a bicep curl, but that doesn't mean your body gets to be in anything close to a lazy position. In order to get the most out of this (or any) curl, you need to make sure you're moving only at the elbow joint," explains Samuel. "To insure that, we need to tighten any point where we might cheat. So tighten your glutes and abs, then squeeze your shoulder blades tight, too. That'll help you erase most of your possible swinging points."
At the top of the movement, where the dumbbell is closest to your chest, add a little squeeze for one or two seconds. By adding extra tension and a squeeze at the top of your set, it will "help you develop a stronger mind-muscle connection," explains Samuel. "It'll also help prevent you from swinging." If you find yourself swinging during the lift, try altering your stance from standing to sitting, or even to kneeling — it'll give you an added core workout as you'll be engaging your abs.
How to perform a dumbbell hammer curl:
  • Hold a dumbbell in each hand at your sides, palms facing your hips
  • During the lift, keep your elbows locked so that only your forearms move. This focuses the exercise on your biceps
  • Curl the weights up until your thumbs are near your shoulders, then lower. That's one rep...

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