Single arm hammer curls

The more repetitions you perform of the dumbbell hammer curl, the longer these muscles must work to keep your hand in a closed position and the better trained they become.Adding variation to your biceps routine is crucial for optimal development of biceps size and strength.

Improvements in forearm size create the illusion of a smaller elbow joint.

This further accentuates the size and shape of your biceps, leading to a perception of greater biceps muscularity.

While it is common knowledge that your biceps are trained with curls, the hammer curl variation trains other areas of your arm as well.

Performing dumbbell hammer curls is easy and only requires basic knowledge of how your arms move.

He also holds a Bachelor of Science in exercise and sports science from the University of North Carolina, Chapel Hill and a Master of Science in exercise physiology from the University of North Carolina, Greensboro.

Bulging biceps and better grip are just two of benefits you will experience from using hammer-style dumbbell curls.

The Bicep Cable Curl is an effective exercise for strengthening the biceps.

Using an overhand grip will work the forearms and the biceps as you pull the cable towards your chest.

However, your biceps routine should not be limited to hammer curls.

Your biceps work in tandem with other muscles, like those located in your back, and failure to train them in exercises that require the utilization of both will limit overall biceps development.

To set up the exercise, stand up and grab a pair of dumbbells while rotating your hands inward so that the palms of your hands are parallel to each other.