Hey arm wrestlers! Want to build biceps that will make Popeye jealous? Hammer Curls are a targeted exercise to isolate and develop your brachialis and biceps muscles, giving your arms that sculpted, peak look. This guide will turn you into a hammer curl champion with the perfect rep scheme, proper form breakdowns to avoid injury, and even a handy video for visual learners.
Building Peak Biceps:
Hammer Curls are a variation of the bicep curl that specifically targets the brachioradialis on the forearm and the biceps brachii in the upper arm. Strong biceps not only look impressive, but they also improve grip strength and pulling power for various upper body exercises.
Reps, Sets, and Bicep Domination:
A popular rep scheme for hammer curls is 4 sets of 12/10/8/6 reps. This means you'll perform 4 sets, gradually decreasing the reps (12, 10, 8, 6) while increasing the weight to progressively challenge your biceps. Choose a weight that allows good form on the first set, pushing yourself to near failure on the last few reps of each subsequent set.
Mastering the Hammer Curl (Focus on Form):
Here's how to conquer the Hammer Curl with perfect form (check the video for a visual breakdown!):
- Stand Tall: Stand with feet shoulder-width apart, core engaged, and hold a dumbbell in each hand with a neutral grip (palms facing your body). Keep your upper arms close to your sides.
- The Curl: Curl the dumbbells upwards towards your shoulders, focusing on squeezing your biceps and forearms. Keep your elbows tucked in close to your body throughout the movement. Don't swing the weights or use momentum.
- The Squeeze: Hold the contracted position for a second at the top, feeling the tension in your biceps.
- Lower and Repeat: Slowly lower the dumbbells back down to the starting position in a controlled manner. Perform the desired number of reps for each set, rest briefly, and then crush the next set!
Bonus Tip: Maintain good posture throughout the exercise and avoid leaning back. Focus on using your biceps to lift the weight, not your lower back or shoulders.
With this guide and some dedicated training, you'll be well on your way to those head-turning arms you've been dreaming of. Now go out there and dominate those Hammer Curls!
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| Hammer Curls 4 sets and 12/10/8/6 reps |
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| Hammer Curls 4 sets and 12/10/8/6 reps |
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| Hammer Curls 4 sets and 12/10/8/6 reps |
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| Hammer Curls 4 sets and 12/10/8/6 reps |
- What muscles do hammer curls work? Hammer Curls primarily target the brachioradialis and biceps brachii, the muscles in the front of your upper arm.
- How many sets and reps should I do for hammer curls? The 4 sets of 12/10/8/6 reps scheme is a great option for building bicep size and definition. Start with a weight that challenges you on the last 2-3 reps.
- Is there a proper form for hammer curls? Absolutely! This guide details proper form to maximize results and avoid injury. Keep your upper arms close to your body, elbows in, and focus on controlled movements.
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