in 2 minutes
Make a change monday ⤵️
make a change monday is where i describe and elaborate on a movement that will in some way change your training life. with the goal being to educate and inspire others.
this weeks exercise is the hammer curl
the hammer curl is like a standard bicep curl however it puts more strain on the brachialis (inner bicep) and brachioradialis (inner arm through the forearm). hammer curls build these muscles in a way that simple bicep curls could not, therefore adding strength and size to your arms.
how to perform the hammer curl
1️⃣ stand with your torso upright and a dumbbell in each hand being held at arms length.
2️⃣ turn your palms so that they’re facing towards your torso (like you would hold a hammer)
3️⃣ now while holding the arm stationary move the weight forward by bending in the elbow and contracting in the biceps. continue to raise the weight until the bicep is full contracted and the dumbbell is close to your shoulder.
4️⃣ lower the dumbbell back to the starting position while keeping your torso tight and upright as well as your elbow in a stable position next to your torso.
what benefits will i recieve if i include hammer curls in my workouts?
🦍 bigger biceps
🦍 stronger grip strength
🦍 stronger forearms
🦍 stronger biceps
🦍 overall arm growth
with every good workout programme comes a great arm workout. whether you train a specific arm day, a back and biceps, or a pull include the hammer curl into your workouts. change things up from your normal curl and give this a shot ⭐️
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