Hammer curls are the most common in most arm training routines. They build movements and huge arms when done right. With slight variations, hammer curls work the biceps and are essential for elbow flexion. If you are a fitness freak and want to achieve bicep strength while working your back and shoulders simultaneously, you can buy the Atlantis Preacher Curl MODEL PW357 from True Iron Fitness. On the other hand, if you want to primarily focus on the latissimus dorsi (back), you can buy Atlantis Strength Unilateral Lat Pulldown MODEL PW623 from us, which can also target secondary muscles like the brachialis, biceps, and forearms.
If you want to achieve more thickness in your forearms and biceps to fill out a bit more, you need to get ready for hard work and some action to achieve impressive results. To get bigger biceps, you need to stick to your fitness plan and use the right machine and exercises that work best for you.
What are Hammer Curls?
Hammer curls are one of the most important and popular exercises for building up your biceps and forearms. This is a great exercise for your upper body, no matter how good you are at it. This exercise can make your biceps bigger and stronger, make your muscles last longer, and make your wrists more stable. It’s believed that bicep curls and hammer curls are not two different exercises. Hammer curls are considered a variation of the regular bicep curl. It focuses on the long head of the bicep and brachialis, another muscle in the upper arm, and the brachioradialis, one of the primary forearm muscles, while engaging the chest and additional back muscles.
Hammer curl is a quite simple exercise that beginners can easily learn and perform. When performed under supervision, it can increase your arm thickness and enhance grip strength.
How to do a hammer curl?
Here are some safety tips to complete hammer curls:
● Hold a dumbbell in each hand while standing tall
● Turn your wrists so that the dumbbell ends face forward, rather than toward your torso
● Contract your biceps to curl the weight upward until the forearm reaches a vertical position
● Pause with the dumbbell at your chest for 1-2 seconds, then control the descent to the start while breathing in.
Your upper arms must remain stationary throughout the entire motion. If the upper arm shifts, the deltoids take over the work from the biceps.
What part of the biceps do hammer curls work?
Keep in mind that hammer curls function as an isolation exercise. This signifies that they exclusively focus on the biceps. Between the two bicep heads, this movement emphasizes the long head.
While involving the brachialis and brachioradialis is necessary for the motion, the bicep receives almost all the focus during this isolation lift.
Advantages of hammer curls:
Because of their many perks when performed correctly, hammer curls are a widely favored workout. These advantages consist of:
● Enhanced bicep volume and power
● Better stability in the wrists
● Higher muscular stamina
● Firmer grip strength.
How many sets of biceps per week?
For most people, the sweet spot is 10 to 15 hard sets per week.
● Beginners: 6–9 sets.
● Intermediate/Advanced: 10–20 sets.
To maximize growth, split these sets across two separate sessions per week rather than doing them all in one day. Ensure you also account for heavy "pulling" exercises (such as rows and pull-ups), which indirectly train the biceps.
How to stretch biceps?
Here are some simple ways to stretch your biceps:
● Arm swing: An arm swing is a pre-workout biceps stretch that helps increase heart rate and prepare you for a workout.
● Arm rotations: For 30 seconds, keep your arms straight by your sides and move them in a circle.
● To stretch your biceps while sitting down, bend your knees and keep your feet flat on the floor. Put your hands behind your back and put your palms on the floor. Now, move your body forward by pushing your buttocks toward your feet. You need to hold this position for 15-30 seconds.
● Standing bicep stretching: Aim for 10 to 15 hard sets a week for the best results. Beginners should start with 6 to 9, while seasoned lifters can go up to 20. Spread these out over two sessions rather than doing them all at once, and remember that exercises like rows or pull-ups already give your biceps a decent workout.
Do pushups work biceps?
Not really. Pushups primarily target your chest, shoulders, and triceps. While your biceps help stabilize your arms during the movement, they aren't actually doing the heavy lifting. If you want to grow your biceps, you’re better off sticking to pulling exercises like curls or chin-ups.
Do chin ups work biceps?
Yes, chin-ups are incredible for bicep growth. Because your palms face you, your biceps are forced to do a lot of the heavy lifting. They are often more effective than curls because you’re moving your entire body weight.
Conclusion
Hammer curls are a powerhouse move for adding thickness to your biceps and forearms. For the best results, aim for 10 to 15 hard sets per week using strict form to keep the focus on the muscle. While pushups won't build bicep size, incorporating hammer curls alongside heavy pulling movements will deliver the strength you're looking for. To truly level up your training, using high-quality equipment like the Atlantis Preacher Curl or Lat Pulldown from True Iron Fitness ensures you have the right tools to achieve an impressive, powerful physique.
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