Wide-overhand bent-0ver barbell row: The perfect compound exercise to strengthen the entire posterior chain. Stimulates the lats, traps, rhomboids, rear delts and of course the biceps and forearms. Hammer curls became popular in the 50s when bodybuilders began using them. What Are Some Hammer Curl-related Facts? Hang onto towels really, really challenges the grip as the hands are in a more neutral position, and the hands are narrower than the shoulders, all of which will target the forearms and biceps. Close-Grip Chin-Up You could take the above pairing a step further by turning it into a tri-set by doing a front raise after your arm exercises. Hammer curls can improve pulling performance, grip strength, and wrist and elbow stability. If you are an athlete who struggles with upper body strength, grip performance during workouts, or are not stoked about your arm aesthetics, try adding some hammer curls into your accessory training. Bodybuilders

Preacher Hammer Curl: Sit on a preacher bench, lean forward, and place your upper arms against it. Use an EZ curl bar or a Hammer Curl bar with the curl handles pointing down. Curl one arm up as high as possible without moving the shoulder joint. Alternate arms, one at a time, until completion. The brachialis is beneath the biceps brachii, and it is the primary elbow flexor. The brachioradialis is on the outside of your forearm, and it too is an elbow flexor. The brachialis and brachioradialis assist with arm flexion when your grip is neutral, which will be in the Hammer Curl.Gym Wear Fitness Cardio Exercises Mental Strength Nutrition Style Grooming Watches Workouts Adventure Health Sex tips for Men Coach’s Tip: If your goal is to strengthen your grip, increasing the overall grip diameter of the dumbbell — by using Fat Gripz — can help increase the muscular activity of your forearm muscles. ( 1) Due to the decrease in overall strength while using Fat Gripz, it’s recommended to perform additional training volume to target grip strength specifically. Step 2 — Curl the Weights A muscle that stretches from just above the shoulder joint to the elbow and helps to control the motion of both. Hammer curls are particularly effective at isolating this muscle. Short Head of the Bicep Brachii

Until last year, I had never heard of Cap Barbell. Gyms were open, and after taking my two-scoop of pre-workout, nearly pooping my pants, and going to my neighborhood gym, the last thing on my mind was the brand of the equipment I was using.Strength and power athletes can use the barbell curl, primarily to improve arm and grip strength, enhance eccentric loading potentials (injury prevention from strains and tears) during heavy deadlift and pulling training. Here’s more about how stronger biceps can help in specific strength sports:

Lift the dumbbell above 90 degrees at the elbow where the thumb is at shoulder height. Once you have reached the top of the hammer curl, keep squeezing the biceps. Maintaining a controlled tempo throughout the rep can help improve exercise technique and increase the tension placed on the target muscle(s). You know this, of course, but here’s some biceps knowledge you may not be privy to. Your biceps has one function, and that’s to flex your elbow (meaning bring your lower arm towards your face). Think about that for a second, and you’ll realize that your biceps are good for a lot more than just curling weights.

Jarrett, C. D., Weir, D. M., Stuffmann, E. S., Jain, S., Miller, M. C., & Schmidt, C. C. (2012). Anatomic and biomechanical analysis of the short and long head components of the distal biceps tendon. Journal of Shoulder and Elbow Surgery, 21(7), 942–948. doi:10.1016/j.jse.2011.04.030 Yes, replace it with other exercises that focus on isolating and building the biceps. Below is a list of alternative exercises you can perform.