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How to Increase Arm Length Using Hammer Curls

How to Increase Arm Length Using Hammer Curls


At some point, almost every bodybuilder focuses on developing larger arms. A few motions, such as the barbell biceps curl, dumbbell biceps curl, Scott biceps curl, etc., make up the typical biceps exercises. However, there aren't as many hammer curls in the arm exercises. And for this reason, if you want to develop strong arms, you should use them.

Hammer curls work what muscles?

Hammer curls also train your anterior shoulders, traps, brachialis, and brachioradialis in addition to your biceps. The brachialis is the muscle that lies beneath your biceps, whereas the brachioradialis is the long muscle that extends from the middle of your upper arm to the middle of your forearm and is in charge of flexion of your elbow. Although the biceps typically receive most of the focus, building fully formed, outstanding arms requires strengthening these two muscles first.

Other advantages of hammer curls include increased biceps tension (since you are forced to stop the range of motion when your wrists are parallel to the floor) and a different arm workout than standard curls, which results in the better forearm and bicep development overall.

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Make sure to incorporate the following exercises into your training program if you want to increase the size and strength of your arms:

Hammer dumbbell curls, in order

Raise the dumbbells to your shoulders by grabbing them with your palms facing each other, flexing your elbow. After a brief period of holding the position, return the dumbbells to their starting position. Perform three 12-rep sets.

You must obtain the right form and control in order to promote complete muscular development. If you carry out the exercise incorrectly, your muscle fibers won't be fully utilized. Use less weight if you haven't done this exercise previously until you can go through the entire range of motion with correct extension and contraction.

Even after that, never move the weight past the point of tension, and always utilize a weight that permits you to move in a controlled manner. Additionally, be sure to maintain locked elbows that are near the body throughout the entire movement, as well as locked wrists.

The most frequent errors committed when executing a dumbbell hammer curl are lifting the weight past the tension point, performing the exercise too quickly, and utilizing excessive weight.

Barbell curls, second

This isolation exercise works the brachialis, forearms, and anterior shoulders in addition to increasing the strength and mass of the entire bicep.

With your palms facing up and holding the bar with a shoulder-width grip, raise it until your forearms are vertical and it reaches your shoulders, then lower it back down. Do 4 sets with 8 reps each.

To avoid under-emphasizing your biceps during a barbell curl, be careful not to lean back or swing the weight.

Third: Chin-ups

The posterior deltoids, triceps, biceps, lower and middle traps, latissimus dorsi of the back, and more than a dozen other muscles can all benefit greatly from this exercise. Pull yourself up from a dead hang if you want to engage your biceps more. Also, hold yourself above the bar when you reach the top of the exercise. Perform three to four sets until they fail.