Yesterday was the first day of the new gym. Among other stuff, I did hammer curls as part of my arm workout.
August 12, 2011: Day 1 of the new gym. It was a success, as you may have guessed judging by the title of this post I did an arm workout. We are going to talk more specifically about the hammer curls as part of that routine and then I have included a crucial little workout for you to try yourself.
I dig hammers for a few reasons. One reason being that they incorporate a good portion of the biceps and the shoulder muscles at the same time. Another reason as I am sure youâve heard by now, is Hammer curls help you to develop both brachialis which are located just under the biceps, which push the bicep out even further and helps to add significant strength gain. They (hammers) also help determine the thickness of your forearms by working your brachoradialis muscle.
In short the hammer curl is an ideal upper body exercise when it comes to beefing and strengthening your biceps and forearms. I canât even do an adequate arm workout without hitting a few sets of hammers. Since I started religiously incorporating them into my routine, I have notice significant strength gain in my biceps very quickly and relatively easily. If youâre trying to get strong fast, make sure you incorporate hammers into your routine and to be afraid to superset with regular curls. Also, to make the quickest and biggest gains possible to your overall power and size, be sure to do negative reps with every set!
He is a killer arm workout that I like to do.
This routine never fails me and can be rinsed and repeated every time you are planning to hit an arm workout. Â I did it yesterday and I am feeling very solid and pumped today!
- We are going to start out strong, super setting dumbbell hammer curls with standard dumbbell curls from a seated position on an incline bench. 3×10 hammers 3×10 curls
- Grab a 45lb plate in each hand. Let your arms hang to your sides for 30 seconds gripping the weight for 3 full sets. 3x30sec
- Straight Bar reverse curl 3×10
- 21s 3×21
- wrist twist(forearm rotation) 2×40
- Straight bar forearm Curls 2×40
- Preacher curl with emphasis on negative reps. 3×10
- Triceps press down w/straight bar 3×15
- Rope cable triceps pushdown 3×12
- Triceps press up with dumbbell 2×50
- Dumbbell hammer from preacher 3×10
- Bench dips 3×10
- Single arm dumbbell rows
- And finish strong by holding at least 45lb plates in each hand for 30 seconds or use a dumbbell and hold it for about a minute. 3×30 or 3×60
Between the hammer curls and this arm workout itself, as you will soon find out, the benefits you will receive as far as muscle size and strength is concerned are enormous!
Let me know what you think and if you found this post to be useful by dropping me a comment below.