Top 4 Types of Hammer Curls to Build Huge Biceps

You probably heard of hammer curls, but did you know about any of these other variations? Try these top types of hammer curls to increase your biceps’ size.

It is difficult to add variety to your bicep training. Most of the workouts will get you having some kind of curl, after all, the main function of the muscle is to flex the elbow and to rotate the forearm. You can build more biceps with chin-ups as well, but sometimes you just want a different type of isolation exercise that can make your biceps bigger and wider. That is where the hammer curl and its variations come into play.

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These types of hammer curls were shared by no other than John Meadows, “The Mountain Dog”,  a professional bodybuilder, trainer and nutritionist who died in 2021. He is famous for sharing gym tips, and workouts and showing how he trained to achieve his goals.

Related: Dumbbell Bicep Curl vs Hammer Curl – Which One is Best?

Top 4 Types of Hammer Curls to Build Huge Biceps

You probably already know some of the benefits of the traditional hammer curl, but these other variations shown by John Meadows should tackle your muscle in a different way that will keep you making gains on your arms.

Here are the top 4 types of hammer curls you should be doing to target your brachialis and biceps.

1. Standing traditional Hammer Curl
2. Pinwheel Curl
3. Leaned back hammer curl with bench assist
4. Hammer curl on a preacher bench

“Make sure you do at least one of these versions in your bicep workout every single time. And vary your rep range. Eights, tens, twelves, just vary it,” Meadows says.

Click on the video to see him demonstrating and talking about each of these options.

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Why is it Difficult to Build Big Biceps?

The process of building bigger biceps can be challenging and requires consistent effort and dedication to strength training and nutrition. It involves breaking down the muscle fibres through resistance training, allowing them to repair and grow stronger and larger over time. However, the rate at which one’s biceps grow depends on a variety of factors, including genetics, training intensity, volume, frequency, and recovery.

For some people, gaining significant bicep size may be relatively easy, while for others, it may take much longer or require more specialized training techniques. It’s important to note that increasing muscle size is a gradual process, and it may take several weeks or even months to see noticeable changes. Additionally, a well-rounded strength training program that targets all major muscle groups in the body, along with a balanced and nutrient-dense diet, can help support overall muscle growth and development.

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Benefits of Strength Training

There are many reasons why you should do strength training as part of your overall fitness routine. Here are some of the key benefits:

1. Builds muscle: Strength training is an effective way to build and maintain muscle mass. This can help increase your metabolism, which can help you burn more calories throughout the day.
2. Increases strength and endurance: By challenging your muscles with resistance exercises, you can increase your strength and endurance, which can make it easier to perform daily tasks and activities.
3. Reduces the risk of injury: Strong muscles and joints are less likely to be injured during physical activity, which can help reduce your risk of injury and improve your overall physical performance.
4. Improves bone density: Strength training has been shown to increase bone density, which can help reduce the risk of osteoporosis and fractures.
5. Enhances overall physical performance: Strength training can improve your overall physical performance, whether you’re an athlete looking to improve your performance in a specific sport, or just looking to perform daily tasks with more ease.
6. Boosts confidence and self-esteem: As you see progress and improvements in your strength and physical abilities, it can boost your confidence and self-esteem.
7. Improves quality of life: Strength training can improve your overall quality of life by making it easier to perform daily tasks, reducing the risk of injury, and improving your overall physical health and well-being.

Source: CrossFit Inc

Overall, incorporating strength training into your fitness routine can have numerous benefits for your physical and mental health, and can help you live a happier, healthier, and more active lifestyle.

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