1. Arms Are More Than Just Biceps
For bodybuilders, bulging biceps might come in second only to a chiseled chest for the body part they most like to develop. However, there's more to arms that just biceps. The arm is made up of three muscles: the biceps (the muscle at the front of the upper arm that flexes when you bend your arm), triceps (muscles at the back of the arm used for pushing and straightening your arm) and forearm (muscles between your elbow and wrist). For well-proportioned, shapely arms, it's best to develop all of these muscles when bodybuilding.
2. If I Had a Hammer
Most often, it's the poor forearms that can easily get neglected in most arm building routines. Nearly everyone wants huge biceps and bulging triceps, but tend to forget about the forearms. That's where hammer curls come in. Grasp a dumbbell in each hand. Face your palms inward, toward each other. Keep your elbows locked at your sides and lift the weights up to shoulder level. Slowly bring them down to the starting position. Repeat for the desired number of repetitions. You'll really feel the burn in those forearms.
3. Spice Up Your Hammer Curls With Different Approaches
Besides being a great forearm-building exercise, a great thing about hammer curls is that you can do them in several different ways. You can grasp a dumbbell in each hand and lift both at the same time or alternate arms. You can do one-handed dumbbell hammer curls. Do dumbbell hammer curls standing or sitting. If you're using a cable, do rope hammer curls. There's even a hammer curl cable pull exercise bar designed specifically to do this kind of curl.
4. Proper Form For Peak Performance
Besides developing the forearm, hammer curls will also add that coveted peak to your bicep if done correctly. As in most all exercises, proper form is crucial. Don't lean back when performing hammer curls, keep your back straight (lean against a wall if necessary to avoid leaning back). Extend your arms as far as they will go without locking them out before bringing the weight back up. Keep your elbows close to your sides and don't swing your arms. Don't rotate your wrists so your palms face outward in a regular curl.
5. The Benefits of Hammering It Home
In some ways, hammer curls are more beneficial than normal arm curls. The main reason for this is the position of the wrists. With your palms facing inward, the wrists are turned in a more comfortable position than they are when grasping a straight or curl bar. This also allows for a great range of motion and more tension on the biceps. Add hammer curls to your arm routine and you won't be sorry.
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