From Men's Health · Brett Williams, NASM · · 1m 10s
Dumbbell Hammer Curl Builds Brachialis for Biceps Pop
Dumbbell hammer curls target brachialis muscles to create 3D biceps pop.
In brief
Dumbbell hammer curls target brachialis muscles to create 3D biceps pop. Dumbbell hammer curls build brachialis muscles for fuller biceps appearance. Originally reported by Men's Health.
What the Hammer Curl Targets
The dumbbell hammer curl builds brachialis muscles for fuller biceps appearance.
“When we develop our brachialis, it's going to really help push our biceps up and give us a nice 3d look”
How to Do the Hammer Curl
Stand with feet hip-width apart holding dumbbells in neutral grip, squeeze shoulder blades and abs.
Key Movement Details
Move only at elbow joint, keep upper arms perpendicular to floor, avoid shifting elbow forward.
Ebenezer Samuel's Tips
Tighten glutes and abs, actively grip dumbbells, squeeze biceps at top of movement.
“This is a curl, but that doesn't mean your body gets to be in anything close to a lazy position”
Why Hammer Curls Work
Hammer curls shift focus to brachialis muscle beneath biceps for stronger 3d appearance.
“When we develop our brachialis, it's going to really help push our biceps up and give us a nice 3d look”
Benefits of Hammer Curls
Hammer curls allow heavier weights and train brachialis without biceps supination.
“Bigger weight equals bigger muscles”
How to Add Hammer Curls
Add 3 sets of 6-8 reps with heavier weights or 3-4 sets of 15-20 reps for volume.
Expert Background
Ebenezer Samuel is Men's Health fitness director with C.S.C.S. certification.
What Happens Next
Use hammer curls to build brachialis muscles for more defined biceps appearance.
The main idea
Dumbbell hammer curls build brachialis muscles for fuller biceps appearance.
