Hammer curls work the biceps, forearms and give you a pump so amazing you wont be able to reach your mouth to brush your teeth.Before we get started though, a word of warning - DO NT BE A CURL - MONKEY!
Not exact matches
Besides targeting the biceps, the
hammer curls give your anterior shoulders, traps, brachialis and brachioradialis a piece of the hard
work.
Work your brachialis with
hammer curls.
Chin ups — 3 sets to failure Bent rows / Deadlifts (alternate each week)-- 2 - 3 warm up sets then 2 x 5 - 8 reps Wide grip lat pull - downs 2
work sets, 8 reps EZ
curls — 2 sets,8 - 10 reps
Hammer dumbbell
curls — 2 sets, 8 reps Crunches — 3 sets, 25 reps
And it
works hard during exercises like
hammer curls.
Hammer curls are a great way to
work the brachioradialis (a major forearm muscle) and the brachialis (a huge elbow flexor underneath the biceps).
First pick a biceps movement that
works for you, a movement like preacher
curls, standing barbell
curls or
hammer curls.
This stance of having your palms facing each other during
hammer curls can also be equally applied to back
work, incorporating narrow grip pulldowns instead of wide grip lat pulldowns, to
work your brachioradialis muscle more.
The 2 forms of wrist
curls with blast your extensors / flexors and the
hammer curls will really
work that brachioradialis for added size.
Hammer rope
curls work biceps with a greater focus on the outer, long head as well as brachialis.
However, the biceps brachii are also get
worked hard, though less directly, during brachialis exercises (e.g. preacher
curl, concentration
curl), brachioradialis exercises (e.g.
hammer curl, reverse
curl) and back exercises (e.g. chin up, underhand row).
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell
curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set 3 x 8 incline (two - arm)
hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck
work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
A: breathing squat 1 x 20 immediately followed by stiff - arm pullover 1 x 20 5 minutes rest good morning 2 x 8 incline bench press using thick bar 3 x 5 seated cable row using shoulder - width bar 3 x 7 close - grip bench press using reverse grip 3 x 7 hang from chinning bar until failure gripper
work B: trap - bar deadlift 3 x 5 trap - bar deadlift for four progressively heavy singles 5 minute rest seated overhead press using thick bar (in front) 3 x 5 - 7 standing biceps
curl with straight bar and narrow grip 3 x 8 - 10 seated alternate
hammer curl 2 x 8 - 10 thick bar hold with overhand grip: twice to failure (20 to 40 seconds each) weighted crunch using ab - mat or ab - bench 1 x 20 - 25 Notice that you are no longer limited to the exercises in the McRobert books.