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🚨 Tutorial Hammer Curls👇

✅ Almost every bodybuilder concentrates on building bigger arms at some point of time. The usual exercises for biceps consist of a few movements such as the barbell biceps curl, dumbbell biceps curl, scott biceps curl etc. ✅ The hammer curls, however, are not so common throughout the arm routines. And this is why you should use them if you want to build badass arms.


Hammer Curls
Hammer Curls


✅ Besides targeting the biceps, the hammer curls give your anterior shoulders, traps, brachialis and brachioradialis a piece of the hard work. The brachialis is the muscle under your biceps, while the brachioradialis is the long muscle running from the center of the upper arm to the center of the forearm, responsible for elbow flexion. Although the biceps usually get most of the attention, the strengthening of these two muscles is the crucial step for developing completely shaped, impressive arms!

✅ Other benefits of the hammer curls include increased tension in the biceps (since it forces you to stop the range of motion when your wrists are parallel to the floor) and a different way of working the arms from standard curls, which makes for a better overall development of the biceps and forearms.

✅ In order to gain more size and strength to your arms, make sure that you include the following exercises in your workout routine:



  • Grab the dumbbells with palms facing each other, flex your elbow and raise the dumbbells to your shoulders. Hold the position for a moment, then lower the dumbbells to their original position. Do 3 sets with 12 reps each.
How to Hammer Curls
How to Hammer Curls


  • To ensure full muscle development, you need to achieve the proper form and control. Performing the exercise improperly lead to an incomplete use of the potential of your muscle fibers. If you haven’t performed this exercise before, use lighter weight until you develop the full range of movement with proper extension and contraction.
  • Even after that, always use weight that allows you a controlled motion and don’t move weight past the point of tension. Also, make sure to keep the elbows locked and close to the body, with the wrist in a locked position throughout the whole movement as well.
  • Some of the most common mistakes made while performing a dumbbell hammer curl include performing the movement too fast, using too much weight, too much upper body involvement and moving weight past tension point.

✅ Incline hammer curl or ✅ incline dumbbell hammer curl is one of the most common approaches to developing big biceps. Gym-goers are aware that there are few workouts better than the incline hammer curl when it comes to strengthening their muscles in the forearm and upper arm.

🚨 Incline Dumbbell Hammer Curls Benefits


The incline hammer curl engages your brachialis and brachioradialis, stabilizing the movement of your arms and accentuating their size. It also trains your flexor muscles, thereby improving grip strength. Moreover, you may combine dumbbell hammer curls with pull-ups or bent over rows for optimizing the development of the biceps.

🚨 How to do Incline Hammer Curls


  • Sit on an incline bench after setting it up at an angle of 30-45 degree. Press firmly with your feet together to lay back on the padding.
  • Make sure that you hold a pair of dumbbells using a neutral grip so that your palms face your body and the dumbbells hang down at your side. This is your initial position for the exercise.
  • Keeping your upper arms stationary, slowly flex at the elbows and curl the weights up.
  • At the top of the motion pause for a moment, and gradually lower the dumbbells to return to the initial position.
  • Do the desired number of reps.

🚨 Incline Hammer Curl Workout Tips

  • Be sure not to move your elbows and upper arms throughout the movement.
  • Slow down the rep timing by lowering the weights in a controlled way.
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