hammer curls, the latter is the clear winner for getting bigger muscles faster. To turn a bicep curl into a hammer curl, you just turn your hands 90 degrees. hammer curls is the direction of the dumbbells.
![dumbbell hammer curl dumbbell hammer curl](https://www.jefit.com/images/exercises/800_600/3216.jpg)
#Dumbbell hammer curl how to#
If you’ve never done a hammer curl before, we’ll show you how.īut first, let’s quickly discuss how to do a classic bicep curl: When performed correctly, hammer curls can maximize your arm gains and help improve grip strength. Hammer curls are particularly effective because they target the outer head of the biceps brachii, the brachialis and the brachioradialis while engaging additional back and chest muscles. This simple variation is excellent at developing thickness and forearm development. While there are many bicep curl variations out there, perhaps none is so popular as the hammer curl. That’s where hammer curls come into play. To get bigger arms fast, you need to target other important arm muscles such as your brachialis and brachioradialis. The problem is that there are more to your arm muscles than these two peaks alone. If you use a supinated (underhand) grip, you can target the short head, while a semi-supinated grip will work the long head.
![dumbbell hammer curl dumbbell hammer curl](https://roids101.com/wp-content/uploads/2020/06/Dumbbell-Hammer-Curl-Exercise-Roids101-10.jpg)
This muscle consists of two “heads”: a short head ( caput breve) and a long head ( caput longum). While this could be intentional, the more likely reason they’re not making any gains is because bicep curls are all they do at the gym.īicep curls are a great isolation exercise, which makes them popular among body builders.īut for the average gym-goer who wants bigger arms, bicep curls aren’t particularly effective.īicep curls exclusively target the biceps brachii, the large muscle located on the front of the upper arm. You may have also noticed that their arms never seem to get any bigger. You know, the one who does bicep curls religiously while staring at themselves in the mirror? You’re probably familiar with the classic bicep curl.Įven if you don’t do them yourself, everyone knows that person at the gym. Doing both bicep curls and hammer curls can help you maximize your muscle gains.
![dumbbell hammer curl dumbbell hammer curl](http://www.workoutbox.net/wp-content/uploads/2018/05/Dumbbell-Hammer-Curls.jpg)