Do Hammer Curls, it is the Best Bicep Workouts

Hammer curls are good workout for body building which you can see from all the pages of any fitness or bodybuilding magazine. Compared to the other regular curls, hammer curls are a little different as they are performed with your palms facing inward. Here we explain why hammer curls is the best bicep workouts below.

Hammer Curls is different from regular curls which performed with a supinated, or palms forward, grip focus on the peak of your biceps. They still work the peak, known as the biceps brachii, but also target your brachialis. If your brachialis is lagging, perform hammer curls first in your routine.

Here we introduce different kinds of hammer curl below for your reference. You can choose different variation, just remember to arch your chest, keep your shoulders back and control the lowering phase . You can do hammer curls anytime you want. You can be do it sitting on a bench or during standing up. You can also do hammer curls either use cable station or dumbbells. The dumbbell version is performed in the same way as regular dumbbell curls, but with your palms facing in the whole time. For the cable variation, you’ll need to use a rope attachment, as this forces your hands into the hammer position.

However, we suggest you not only do hammer curls while doing biceps workouts. It is a good idea to add in other biceps isolation exercises, such as barbell, cable or machine curls, as well as compound moves. These include any pulling exercises, such as dumbbell or barbell rows and pullups or pulldowns. You may prefer to keep these compounds to your back workouts and perform purely isolation movements in your biceps session.

If you do not know how to do Hammer Curls at the beginning. Just follow the below steps.

  • Step 1: start your workout with incline hammer curls, performed sitting on an incline bench.
  • Step 2: Flex your triceps hard at the bottom of every rep and complete four sets of eight reps, using a four-second negative on every rep.
  • Step 3: After these, move on to cable hammer curls for three sets of 10 to 12 repetitions.
  • Step 4: Finish your workout with three sets of 15 to 20 reps of standing curls using an EZ bar or cambered bar.