How to Get Bigger Arms with Hammer Curls

Hammer Curls are an exercise for the arms. Even if you are great at bicep curls and tricep extensions, you will find a new challenge with hammer curls. Also, hammer curls are great, because they protect your wrist by giving it a more natural position. There are many athletes and body builders who experience pain and have to stop exercising due to a wrist injury.

Hammer curls are superior to bicep curls, because it allows you to build bigger muscles on the top and side your your arm. They do this by targeting the bicep and the brachialis muscle. It's also great, because it prevents injuries like tennis elbow, and other injuries resulting from disproportional muscles.

Step 1: Normal Hammer Curls- Stand in a normal bicep curl stance, with one dumbbell in each hand. Turn your hand so your thumb is facing up. Lift the weight using only the arms.

Step 2: Do a normal bicep curl after you reached the up position, turn your wrist and go down with a hammer curl.

Step 3: Do a reverse bicep curl and turn your wrist and go down with a hammer curl.

Step 4: Do a bicep curl, go down with a hammer curl, do a hammer curl, go down with a triceps curl. (Reverse bicep curls, or triceps curls, are harder, so only go down, unless you are using a lighter weight, until you have built up more strength.

Step 5: Rest and recover, eat and sleep. Get more protein in your diet and make sure you are getting adequate sleep. Building muscle takes time and energy and many people are working out correctly in the gym, but they aren't treating themselves properly outside it.