How to Build Huge Bicep with Hammer Curl

How to Build Huge Bicep with Hammer Curl

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Hammer curls features:

The main muscle groups: Biceps
Additional muscle groups: Forearm
For whom: For all categories of athletes
When to do: The last biceps exercise. Before exercise “Hammer” perform all kinds of lifts on the biceps of the barbell and dumbbells.

Equipoise cycle is a good alternative to lifting the barbell or dumbbell for biceps. Like other biceps exercises, the hammer will help you make big arms from the shoulder to the elbow, but it also loads the front of your forearms well! The movements of this exercise are very similar to working with a equipoise steroid, hence the name.

Exercise hammer

Dumbbell Hammer Curl Technique Of Execution:

  1. Take the dumbbells and stand straight with your arms down. The elbows should be close to the body, and the palms are turned towards the hips. This is the starting position.
  2.  Now, holding the upper part of the arm still, while exhaling, bend the weight forward with the help of the biceps. Continue lifting the dumbbell until it reaches shoulder height. Hold your hand in this position and tighten your biceps more. Please note: It is necessary to monitor the immobility of the elbow during lifting.
  3. After a pause, gently lower the dumbbell to its original position. Inhale.
  4. Repeat as many times as necessary.

Barbell Curls Variations:

There are many possible variations of the Hammer exercise. For example, you can perform an exercise while sitting on a bench with or without a support, you can perform it with two hands in turn or complete a complete repetition with one hand and then with the other.

READ  Forearm Workout: Barbell Wrist Curls

hammer curls benefits


Biceps is a very important muscle group in the human body, so the effectiveness of training biceps should be given special attention. They work almost all day, are involved in any climb. Exercise “Hammer” is very important, because it gives just the type of load that biceps are exposed to in everyday life. Beginners should not immediately take a lot of weight, it is better to concentrate on the technique and learn how to do the exercise cleanly. There is no need to rush to finish the approach as quickly as possible. Increase weight only when you perfect your technique. Remember that proper exercise will allow you to get boldenone results much faster than using heavy dumbbells.

Avoid oversized weights when doing this exercise. Too much weight will force you to use “cheating” – tricks to lift the weight to which your muscles are not yet adapted, this leads to a violation of the execution technique. Let the load increase adequately to your capabilities, but not ahead of them, this will allow you to quickly pump up your biceps and avoid injuries. You should also give your biceps time to rest, you should not train it too often, preferably 1-2 times a week.

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