Hammer Curls Biceps Workout Steps and Benefits


Hammer curl is the best biceps workout. Most of the bodybuilders focus on their biceps when working on arms. But there are some other muscles which are important to builds your arms. Hammer curls are a great and easy way to work these muscles along with your biceps, adding strength, definition, and size. Hammer curls steps and benefits are given below.
Hammer Curls Biceps Workout
Hammer Curls Biceps Workout

Hammer Curls Biceps Workout Steps

  • First Stand up with your torso upright and a dumbbell on each hand being held at arm’s length. The elbows should be close to the torso. 
  • The palms of the hands should be facing your torso. This will be your starting position. 
  • Now, while holding your upper arms stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm. 
  • After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. 
  • Repeat for the recommended amount of repetitions.

Hammer Curls Benefits

  • Grip Strength: Grow Your wrist and finger flexors also work when performing dumbbell hammer curls. While these muscles are not the ones being actively trained during the lift, they do benefit from the simple task of holding the dumbbells. The more repetitions you perform of the dumbbell hammer curl, the longer these muscles must work to keep your hand in a closed position and the better trained they become. 
  • Bigger Biceps: Because the three biggest muscles located on the front of your upper arm are being worked, your biceps must acclimate to the resistance by getting stronger and growing in size. Size improvements in the brachialis and brachioradialis will push up on the biceps, making it "bulge" or appear fuller in size. 

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