This way, you don’t have to push your forearms to the limit just to hold onto the dumbbells, which in turn means that you can devote more attention to working your biceps, which, after all, is the purpose of the exercise. The solution is to let the top of the dumbbell rest against your thumb.
Now, that’s all fine and dandy, but as your upper arms become stronger, your forearms will likely no longer be able to keep up with your biceps and brachialis, which, as mentioned, are two very powerful elbows flexors. When performing hammer bicep curls, holding the dumbbell in the center requires significant force output from your forearms.
TYPES OF CULRS FULL
You can achieve a full stretch by consciously flexing your triceps at the bottom of each rep because, when the triceps are contracted, the biceps, by definition, have to be stretched.Īs mentioned in our back and biceps workout for mass, to get a proper contraction, squeeze your biceps and the top of your forearms as you curl the weights toward your shoulders. So to get those bicep, brachialis, and brachioradialis gains, make sure to get a full stretch and contraction on single every rep. This is because when you perform half-rep hammer curls, you’re recruiting fewer muscle fibers (and thus stimulating less muscle growth) than when you perform full repetitions. This mistake often goes hand in hand with the ego-lifting pitfall explained above because, in order to lift more weight, you generally have to reduce the range of motion (ROM) on your dumbbell bicep exercises.īut really, when you reduce the ROM, all you’re really reducing is your arm development.
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