ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Health»
  • Exercise & Fitness»
  • Weight Training

Build Big Arms with Hammer Curls

Updated on November 9, 2017
Grant's World profile image

A fellow human who loves his planet and beyond, with interests that match and never end. One life. One love. Appreciate everything.

How to Build the Outer Bicep Head with Hammer Curls

Hammer curls are great for making your biceps look big and thick without them really being very big and thick. In other words they look bigger than they really are.

The reason is that hammer curls mainly hit the outer smaller head of your biceps brachii muscle therefore needing less weight to make them grow to build a bigger muscle than your bigger inner biceps brachii head.

Hammer curls are typically done with dumbbells but you can do hammer curls with a special short barbell that is formed so that when you grab the bar your thumbs are pointing upright and palms are facing each other which is key in building the muscle of the outer bicep head that will make your biceps look more massive.

If you want to build big arms that look huge in a t-shirt then this is the exercise for you. Make sure when starting out doing hammer dumbbell curls you use a light weight so you do not strain anything since the outer biceps head is a smaller muscle you won’t need really heavy weight to build it. Once you strain or pull a tendon chances are it will be a recurring issue and that is something you do not want. Remember you are trying to build muscle not become a power lifter.

The Bigger Bicep Workout Plan

Perform hammer dumbbells curls after you have completed 2 or 3 sets of another bicep exercise like barbell curls or preacher bench dumbbell or barbell curls.

  • When performing the hammer curls second your biceps will be well warmed up and also tired out a bit.
  • Hammer curls can be performed sitting or standing whichever is more comfortable for you.
  • One thing I should mention is you don’t even need dumbbells if you don’t have them you can use a heavy book or anything you can hold onto just so that your thumb is always in the upright position and your palms are facing each other or towards the side of your body.
  • My instructions will assume you are using a dumbbell for this exercise. You can use one dumbbell at a time or if you like you can use two dumbbells and alternate repetitions. Let’s get started.

Video of How to Perform a Dumbbell Hammer Curl

Building Bigger Biceps Plan

Grab your dumbbells and hold them at arm’s length so that your palms are facing the side of your thighs.

  • Holding your upper arms stationery beside your torso or side lift one of the dumbbells upwards keeping your thumb always in an upright position and at the top of the movement squeeze your bicep (flex) it for a second or two and then lower the weight slowly.
  • If you are using two dumbbells then curl the other arm upwards once the other is back to the starting position. You don’t really have to go to failure doing this exercise as I feel doing that will just cause you to strain the muscle. Perform approximately 10 to 12 repetitions per set and do 2 sets.
  • If you can’t do 10 reps a set then the weight is too heavy. If you can perform more than 12 then the weight is too light. Perform this exercise a couple times a week and you will notice a difference in how your shirts fit in as little as a few weeks, if of course you are eating properly to promote muscle growth.
  • Make sure to give your biceps a lot of recovery time especially if you do back exercises on days other than bicep days. You might want to consider training your back and biceps on the same days. Good luck.

Dumbbell Hammer curls will give you big arms

The dumbbell hammer curl to build big biceps
The dumbbell hammer curl to build big biceps
front bicep pose
front bicep pose

Comments

Submit a Comment

No comments yet.

working

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

Show Details
Necessary
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Features
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Marketing
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Statistics
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)