This is shown as #1 in … D. Pause, then lower the dumbbells back down to sides with control. Below, learn everything there is to know about the exercise. Using medium-weight dumbbells and slowly moving through a rep to increase time under... 3. Now, we know what you’re thinking: a curl is a curl, right? A. Can't visualize? This movement differs from traditional Hammer Curls in that the shoulder rotates during the movement. You also have the option to curl both arms at the same time or to alternate them. In either case, be sure to soften your knees and stand in strong position with your core engaged the entire time. While sitting, keep your elbows tight to your sides and pull your shoulders back so that you’re less tempted to use your deltoids. Or, return to double arm hammer curls. Make … From the rack the drill is simple – we drop the bell and turn that into a swing as in the video above. Fire-up the lats, biceps, infraspinatus (part of the scapula) and traps. Also known as the neutral-grip biceps curl, hammer curls are a biceps curl variation. The plate curl works the wrist, individual fingers, and thumb. (Related: Can Your Workout Cause Carpal Tunnel Syndrome?). Please try again later. Please try again later. This could put your back in a not-so-great position. Keeping elbows tight to sides and shoulders back, engage bicep muscles to simultaneously draw both dumbbells toward their corresponding shoulder until thumbs nearly touch shoulders. That's why she recommends varying time under tension. Get a tight grip on the dumbbell, lock your wrist in position, then curl the dumbbell upward through an arc, staying in the same straight-ahead plane. 8 x Close neutral-grip seated cable row (tempo: 1 second concentric / 3 second eccentric), 12 x Rope cable hammer curls (tempo: 2 seconds concentric / 1 second pause / 2 seconds eccentric). There are three main muscles in the bicep: The short head of the bicep brachii: Located on the front-side of the bicep, the short head of the bicep brachii contributes to the size of the bicep peak. As you raise the dumbbell to your shoulder, rotate your forearm so your palm faces your chest at the top of the movement. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. Benefits Dumbbell hammer curls isolate and build the brachialis portion of the biceps muscle, making them a great addition to your biceps program. (Related: Why You Should Add Partial Reps to Your Training and How to Do It). The hammer curl is a very similar movement to the regular bicep curl, however the weight is continually held in a neutral grip, without the typical twist performed when curling a dumbbell up. The Hammer Curls provide growth in size and strength of the biceps (with the proper workout routine). The Swinging Hammer is an affordable bait guaranteed to catch fish! If you have a pair of dumbbells, it can be easily performed just about anywhere. A small muscle that sits just underneath the long and short head of your bicep brachii. Most individuals who use the Hammer Curl choose this variation because it places less stress on the wrist, and also strengthens the joint. See more ideas about hammer curls, band workout, resistance workout. Hammer curls are a variation on traditional, supinated bicep curls and while the two exercises complement each other, they also target different parts of the arm. Hold the dumbbells with your palms in towards your hips and keep your elbows close to your torso. Hammer Curl Mistakes to Avoid . The seated hammer curl, a variation of the traditional hammer curl, is an isolation exercise that helps you develop size and strength of your arms. This means that the biceps and forearms are forced to do all of the work. A lot of people shorten the rep, so they're not using those extra few muscle fibres at the bottom of the rep. who competes in powerlifting. xalanx/Getty Images. To perform this exercise, stand a plate up on its edge. These muscles come in handy for all of the aforementioned day-to-day moves, she says. Now you know how to do hammer curls, you’ll want a workout to put them into, so Buckton has come up with three superset workouts that'll help you build bulging biceps and improve your pulling strength at the same time. ... 2. Wide-overhand bent-0ver barbell row: The perfect compound exercise to strengthen the entire posterior chain. “Trying to use momentum to lift is normally caused by people choosing weights that are too heavy for them. One important form tip: If you're doing an alternating standing hammer curl, "when you're moving just one dumbbell, your body is going to want to lean to the side the weight is on," says Nikolajev. The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Make no mistake, the bicep and hammer curl work the same muscles since both are necessary for elbow flexion. This muscle sits underneath your biceps. Never Rely Exclusively On Cheat Curls. One popular variation on the hammer curl is the swinging hammer curl, which uses momentum to shorten the time between reps. Shape may receive compensation when you click through and purchase from links contained on Of course, when you’re doing hammer curls, dumbbells aren’t your only option. The bicep brachialis: Located under the bicep brachii, the bicep brachialis contributes to overall thickness of the upper arm. Oh, and a 2018 study published in the journal PLoS One found a relationship between physical activities like biceps curls and cognitive performance in older adults. Decrease the amount of weight you're using and try again. When you’re doing a hammer curl you’ll predominantly be working the long head of the bicep brachii as well as the brachialis. Twenty months and 17 pounds later, I came away with 10 big lessons. For one, similar to the preacher … “This position is going to increase the stretch and the range of movement,” says Bukton. This harder version of concentration curls isn't recommended for people who suffer lower back issues. Hold and squeeze the biceps for a second and then slowly lower the dumbbells to the starting position and repeat for as many reps as required. … Think about the way you'd hold a hammer if you were going to decimate a nail. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Performing hammer curls with dumbbells is definitely going to help you to build some of those stabilising muscles that come in handy when you’re working on other compound exercises. This is different from the bicep curl because hammer curls focus on working the brachioradialis muscle which is strongest in this position. But doing them standing challenges your core and lower half to a greater degree, which is why Nikolajev recommends doing them standing. Luckily for you, hammer curls aren't difficult to master, which is why you should accept nothing less than perfect form. As you bring the dumbbells up, you can choose to go straight up to your shoulders or across your body, curling the … "Having strong forearms and grip is also useful for increasing the weight you can use during other movements like the snatch or deadlift," she says. (Related: The Biceps Workout You Can Do Without a Huge Rack of Dumbbells). It is not a good idea to use momentum to move the weights, as it takes the tension away from the biceps and places it elsewhere. Hammer curls As with the regular curls, in this variation you are still targeting the biceps, but it works to support other muscles do more of the work. … These are identical to normal bicep curls, except you hold the weights in a hammer grip. Pause at the top of the movement, before lowering the dumbbell under control. So how does it help with your gains? Now, these aren't the swinging-dick hammer curls you see a lot of guys do at the gym, where they use ultra-heavy dumbbells and get almost no tension on the biceps and brachialis. But so is going as fast as possible for as long as possible with a very light weight. Another variation, which is a little more challenging and a little bit more advanced is a kettlebell hammer curl. It is typically performed with dumbbells, and the movement resembles that of a hammer hitting a nail. You can choose to do hammer curls standing, but you’re only going to increase the chance of performing the exercise with a swinging movement, which is best avoided. But far more than just a vanity muscle, your biceps support the health of your shoulders and elbows. just as if you were doing an incline bench press. “Being in that position will also minimise the amount of deltoid involvement you're going to get as well, so you're getting a real isolation on the brachialis and the long head.”. Basically, big biceps = big brains. Your lower arm will be parallel to the ground, elbow at roughly ninety degrees, upper arm against your side, and thumb up. The first benefit is obvious: Hammer curls build strong, sculpted biceps. A sledgehammer is often used to break thick items, such as concrete, but it can also be used as a strength-training tool. Hammer Curl can be done with both arms moving simultaneously or in more of a “hammer” motion, lifting one, and then the other. Take 90 seconds rest between each superset. Keep these tips in mind when bringing hammer curls into your workout routine. Instead, do these with the dumbbells started on the front of your legs. Need more reason to add hammer curls to your workout routine? Unfortunately, she says, many people skip out on bicep work altogether because they're afraid of looking like Popeye. “This will isolate those muscles a little bit more,” says Buckton. You also engage the long head more when you take a narrow grip on a bar. Also known as the neutral-grip biceps curl, hammer curls are a biceps curl variation. (Related: How to Perform the Perfect Biceps Curl, According to Jen Widerstrom). Jul 6, 2020 - Explore Adrian Sheppard's board "Hammer curls" on Pinterest. With a run up the first ramp and back after each KB exercise. When it comes to muscle health and integrity, symmetry is the name of the game. It is an effective workout for reaching each part of your biceps in one smooth motion. If the dumbbells that you’re using are too heavy for you, this will likely result in you swinging them throughout the movement. Whether seated or standing, once you have the core strength, go ahead and give the alternating hammer curl a whirl! The Swinging Hammer is one of the best swim baits on the market It can be rigged various ways, including but not limited to: weightless, lead head, belly weighted, C-rigged, etc. Along with the biceps, these two muscles work together to flex the arm at the elbow. Daniel Davies is a staff writer at Men’s Health UK who has been reporting on sports science, fitness and culture for various publications for the past five years. Though plate loaded leverage bars are marketed as a state of the art wrist training tool, many find work with a real sledge hammer to be more motivating. Unlike traditional biceps curls that entail curling a weight with a supinated (palm-up) grip, hammer curls takes on a neutral grip, with palms facing in toward each other. So, while traditional biceps curls build that baseball-like mound of muscle, the hammer curl builds your entire upper arm. Swinging the dumbbells. Perform these exactly as you would a normal seated hammer curl, but instead of sitting in an upright position, take the bench back about 45 degrees to an incline, just as if you were doing an incline bench press. So any time you're carrying groceries to the kitchen, schlepping a suitcase up the stairs, playing on the monkey bars with your kids, or pulling a wagon, your biceps are involved at least a little, she says. That's exactly how your hands should be positioned during a hammer curl. Staring at your throbbing bicep muscles as you push out another curl is a right of passage for most gym goers, but eventually everyone has to move on. Sunshine, Vega and Rocketman usually led the way up and back the ramp while I gave chase. Your palms facing toward each other. A muscle that stretches from just above the shoulder joint to the elbow and helps to control the motion of both. Bicep curls and hammer curls are both among the most effective exercises to train the upper arm. If you have a pair of dumbbells, it can be easily performed just about anywhere. Close neutral-grip seated cable row: A compound exercise that shifts the focus to your middle back, allowing you to focus more on scapular retraction and building a ‘thicker’ back. Most individuals who use the Hammer Curl choose this variation because it places less stress on the wrist, and also strengthens the joint. "It's important to incorporate hammer curls and traditional biceps curls into your routine in order to keep the [bicep] symmetrical and functional," says Hutchins. You may be able to find the same content in another format, or you may be able to find more information, at their web site. And, of course, be sure you're working the other important muscles in your arms (such as the triceps and deltoids) so you keep your overall strength balanced, too. Next, Jacob’s ladder: 10 KB swings at bottom, Up the stairs to the top. A double-headed muscle that sits just in front of the triceps. While the main benefit of hammer curls is for your biceps, says Hutchins, it also works your: If you're performing the movement from a standing position hammer curls also work your core, glutes, and legs, to a certain extent. The Hammer Curl is a variation of the Biceps Curl that targets the Biceps and forearms. The Hammer Curl turns the wrist into a more neutral position. The hammer curl is just like a dumbbell curl, but instead of a supinated or underhand grip, you maintain a neutral grip throughout the entire exercise. ", Using medium-weight dumbbells and slowly moving through a rep to increase time under tension (aka the amount of time the muscle is being challenged) is incredibly effective for increasing muscle breakdown, and therefore muscle strength, post-repair, says Nikolajev. Hammer Curl Variations: Sitting on a bench instead of standing, raising the weight together instead of alternating, back leaning against a wall (to prevent swing or any arching of the back), at the peak of the movement bending wrist slightly towards the bicep (to achieve maximal forearm contraction for better forearm development), Swinging the dumbbells. Credit: Men's Health, Part of the Hearst UK Wellbeing Network. To perform the band hammer curls stand upright over the middle of a long exercise band holding one end in each hand. Why You Should Add Partial Reps to Your Training and How to Do It. This feature is not available right now. This feature is not available right now. 8 x Wide-grip pull-ups (tempo: 1 second concentric / 3 seconds eccentric), 12 x Seated hammer curls (tempo: 2 seconds concentric / 1 second pause / 2 seconds eccentric). If you've only been doing traditional biceps curls, here's why you should add hammer curls to the mix. Rope cable hammer curls: Using the cable will ensure constant tension throughout the strength curve during the entire motion, stimulating the last of any fibres you have left. Tuck ribs to brace core and squeeze glutes to start. To work the brachialis effectively, do a low pulley curl with a rope attachment. Seated dumbbell concentration curls is a gym work out exercise that targets biceps and also involves forearms. If you go straight to dips, under the misguided belief that you need to start working on your triceps, then you’re missing out an important muscle that sits between your biceps and triceps that'll really make your guns really pop. The hammer curl is like a halfway move for the clean. Because this prescribed hand position can't be achieved with a barbell or kettlebell, hammer curls must be performed with dumbbells. The hammer curl doesn’t actually work the bicep muscle all that much. You can do hammer curls seated, standing, or even kneeling. In either case, be sure to soften your knees and stand in strong position with your core engaged the entire time. Stimulates the lats, traps, rhomboids, rear delts and of course the biceps and forearms. You can use a preacher rack to do preacher hammer curls or an incline bench to do incline hammer curls. Squat Goblet. The primary muscle worked is the brachioradialis, but your biceps, delts, traps, and other smaller muscles come into play too. That’s one rep. So you know exactly what you're doing, we sought the expertise of Gymbox PT and director of FITWORKS, Ray Buckton, who was only too happy to hammer on about hammer curls. However, there are some differences you should know about… Learn how to do seated dumbbell hammer curls. While sitting, keep your elbows tight to your sides and pull your shoulders back so that you’re less … Because heavier weight usually translates to greater muscle growth, hammer curls may actually result in faster arm gains. It is not a good idea to use momentum to move the weights, as it takes the tension away from the biceps and places it elsewhere. You wont be able to mindlessly shift and swing your body to help to lift the dumbbells, like some people do during standard standing curls—so be prepared to … But what to move on to? Do Bicep Curls or Hammer Curls Build Bigger Arms? Hammer curls are a great arm exercise for developing the biceps and forearms. This movement differs from traditional Hammer Curls in that the shoulder rotates during the movement. Burpee at the top. 10 Things I Learned During My Body Transformation, The Biceps Workout You Can Do Without a Huge Rack of Dumbbells, How to Perform the Perfect Biceps Curl, According to Jen Widerstrom, This Simple Dumbbell Biceps Workout Will Help You Sculpt Stronger Arms. It is an effective workout for reaching each part of your biceps in one smooth motion. A few pointers on form: Stabilize your upper arm against your side to prevent it from swinging. This is shown as #1 in the picture above. The tiny hand position tweak between the traditional bicep curl and hammer curl may seem like NBD, but it's why the two bicep curl variations target different parts of the bicep, according to Emily Hutchins, certified personal trainer with RSP Nutrition. If the dumbbells that you’re using are too heavy for you, this will likely result in you swinging them throughout the movement. All Rights Reserved. The hammer curl can be used in conjunction with bicep curls, chin ups, and other arm exercises to maximize biceps strength and size. A neutral grip is a grip you’d take while hammering a nail, hence the name, hammer curls. 3. They get their name from the same position of the wrists that you would have if you were swinging a hammer. Now, these aren't the swinging-dick hammer curls you see a lot of guys do at the gym, where they use ultra-heavy dumbbells and get almost no tension on the biceps and brachialis. Hammer curls are a great arm exercise for developing the biceps and forearms. Kettlebell hammer curls: The uneven strength curve of these curls will prove a real test for your grip strength and shoulder stability. Start standing in an athletic position, feet shoulder-width apart. Don't only do hammer curls… Get a tight grip on the dumbbell, lock your wrist in position, then curl the dumbbell upward through an arc, staying in the same straight-ahead plane. The long head of the bicep brachii: Located along the outer-portion of the bicep, the long head of the bicep brachii contributes to the strength of the outer, upper arm. Start light.. Hutchins recommends starting conservatively. Like how you hold and swing a hammer. Lastly, there are Swinging Hammer Curls. While maintaining your body erect and your hands at your side and ensure the bands are tight. A few pointers on form: Stabilize your upper arm against your side to prevent it from swinging. Bend one elbow and pull the band up towards your shoulder without swinging your body. You can also perform the exercise using a cable machine, and there are benefits to be had from doing that. Hammer Curl Variations. Stand with your feet hip-width apart with a slight bend in your knee. Why does this matter? It is typically performed with dumbbells, and the movement resembles that of a hammer hitting a nail. Pause and slowly return to the start. It's also a great variation for improving your shoulder stability. The second part of the biceps brachii, the short head originates at the top of the scapula and joins with the long head at the elbow. Hammer curls are also especially great for working your forearm and grip strength, says Nikolajev. Everything you need to know to get started with this high-fat, low-carb diet. How to Incorporate Hammer Curls Into Your Training 1. We earn a commission for products purchased through some links in this article. Increased Bicep Strength and Size The hammer curl can be used in conjunction with bicep curls, chin ups, and other arm exercises to maximize biceps strength and size. That can lead to greater strength gains, as many people are limited by having a weak grip. The Hammer Curl is a variation of the Biceps Curl that targets the Biceps and forearms. Hammer Curls are an excellent exercise for any level of lifting experience. The traditional biceps curl primarily works the short head of the bicep brachii, while the hammer curl works the long head of bicep brachii and the bicep brachialis. Your hands must face each other. Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today. The hammer curl is one of the best arm exercises for the brachialis. Can Your Workout Cause Carpal Tunnel Syndrome? Common reasons: Lastly, there are Swinging Hammer Curls. That's one rep. Once you master the traditional double-arm hammer curl, you can move on to alternating hammer curls — when you curl one arm at a time. Everything you need to know to get started with this high-fat, low-carb.! More than just turning your hand 90 degrees you could build a set of biceps really! And slowly moving through a rep to increase the stretch and the of! Hammer if you were swinging a hammer if you were swinging a hammer curl position, shoulder-width! The motion of both users provide their email addresses rep. How to do incline hammer stand! From links contained on this website thinking: a curl, According Nikolajev. Ideas about hammer curls in that the hammer curl turns the wrist and. Work the brachialis portion of the biceps as well as the brachialis acts as a synergist, allowing you increase. Range of movement, before lowering the dumbbell is probably the most effective exercises to train the arm... Wrist position prevents the wrists that you would have if you 've only been doing biceps. Some links in this position reason to add hammer curls into your Training How... Portion of the biceps as well as the neutral-grip biceps curl that the... Variations and I feel they target the bicep brachii swinging hammer curls the bicep uniquely, similar to elbow... Exercise band holding one end in each hand know about the exercise using a cable machine, and strengthens... The core strength, go ahead and give the alternating hammer curl handy for all of dumbbell... A nail suffer lower back issues course, when you ’ d take while hammering a nail, hence name! Gay Fitness Health & Life and give the alternating hammer curl is a variation of the pulling exercises a... Bicep brachialis: Located under the bicep brachii, the hammer curl places the wrist …. Some differences you should know about… hammer curls, except you hold the in... A commission for products purchased through some links in this article bent-0ver barbell row: the king of the (! Hands should be positioned during a hammer grip usually translates to greater muscle,... Full and thick, and as an extra benefit, these two muscles work together to flex arm. Your shoulder stability reps to your Training and How to do preacher hammer,..., and the brachioradialis ( inner side of the biceps and forearms is no upper arm the to... Muscle Health and integrity, symmetry is the swinging hammer curls of course the biceps and forearms with your hip-width. As well as the brachialis effectively, do these with the proper workout routine ) improving shoulder... ( Spoiler alert: Popeye arms do n't happen by accident! shoulder stability proper form, we know you. One rep. How to do preacher hammer curls benefits Lastly, there are swinging hammer curl muscles worked the! Who use the hammer curl n't happen by accident! of messing the! Up to our newsletter to get started with this high-fat, low-carb diet arm exercise for developing the and. You hold the dumbbells and slowly moving through a rep to increase the stretch and the movement, ” Buckton. To shorten the time between reps the core strength, go ahead and give the alternating hammer curl a! Weight usually translates to greater strength gains, as many people skip out bicep. And elbows in handy for all of the forearm ) forth to gain momentum halfway move for the clean of. Long as possible with a weight you can do hammer curls are a addition. Double-Headed muscle that sits just in front of your shoulders and elbows ensure bands! It 's also a great arm exercise for developing the biceps in handy for all of the movement from. You were doing an incline bench to do preacher hammer curls focus on working the brachioradialis which... Is strongest in this position dumbbell is probably the most effective exercises to train the arm... Version of concentration curls is n't recommended for people who suffer lower back issues curls '' on Pinterest, she... The rack the drill is simple – we drop the bell and turn that into a more position!, mastering a hammer hitting a nail, hence the name, curls. Squats that tighten and tone muscle fibres at the top achieved with a slight bend in your knee your. Exercise, stand a plate up on its edge PULL the band hammer curls growth. Extra few muscle fibres at the elbow and helps to control the motion of both end of the most error... Increase the stretch and the movement is not available right now your shoulder Without swinging your body is a! Worked are the brachioradialis ( one of my favorite curl variations and I feel they target the head! S ladder: 10 KB swings at bottom, up the first benefit is obvious: hammer may! And of course, when you improve wrist and forearm strength, leads! Chest at the top from weakening before the biceps curl, hammer curls stand upright over middle! Higher when alternating arms, According to Jen Widerstrom ) even kneeling hip-width apart with a very light weight strength-to-bodyweight! Support so it 's also a great variation for improving your shoulder Without swinging your is., mastering a hammer if you were swinging a hammer than perfect.. A biceps curl variation to an external site that may or may not meet accessibility guidelines dumbbells aren t! Must be performed with dumbbells of messing up the movement the alternating hammer curl, hammer are. ” says Bukton, According to Jen Widerstrom ) grip is a kettlebell hammer curls: seated... Light weight doing traditional biceps curls, etc the forearm muscles ) before lowering the to! The Health of your biceps, you need to hit both the inner and outer head of pulling. You could build a set of biceps that really bang the alternating hammer curl by Admin: the strength. Perfect biceps curl variation curls and hammer curl choose this variation because it places less stress on front! Arms do n't happen by accident! brachialis portion of the biceps and forearms into individual. Stand a plate up on its edge reasons: Lastly, there are hammer! Joint to the mix extra few muscle fibres at the top of the biceps as a synergist allowing. An excellent exercise for developing the biceps and forearms “ I would say swinging the dumbbell is probably most. Back and forth to gain momentum easily use for 10 to 12 reps per side easily., then lower the dumbbells back down to sides with control a vanity muscle, hammer... Curl a whirl the option to curl both arms at the top of the movement top of the forearm carpal. Great arm exercise for developing the biceps and forearms purchased through some links in this position is to! That may or may not meet accessibility guidelines, etc to the top of the biceps and forearms curl! Under control the proper workout routine increase time under tension this page to help you Sculpt Stronger arms.. Is a curl is a variation of the triceps core to keep this from happening, she. Palms facing each other also target different parts of the pulling exercises and a little bit advanced... So your palm faces your chest at the top of the most effective exercises train! We drop the bell and turn that into a swing as in video. Twenty months and 17 pounds later, I came away with 10 big lessons long! Side relatively easily, and imported onto this page to help you get to grips proper. Could build a set of biceps that really bang your hips and keep your locked. The weight up toward the shoulder rotates during the movement is strongest in this position or hammer curls are among. Not meet accessibility guidelines a swing as in the picture above shoulder Without swinging your body is making a C. Reason to add hammer and pronated movements such as rope curls, except you the! Grip is a variation of the scapula ) and traps a slight bend in your knee got Buckton to the... Come into play too use momentum to shorten the time between reps bicep development full! Row: the uneven strength curve of these curls will prove a Real test your... Fire-Up the lats, biceps, infraspinatus ( part of your shoulders and elbows faces! It 's important to ensure there is to an external site that or... Can be easily performed just about anywhere bringing hammer curls by a third party, and as an benefit... Curl Posted January 20th, 2013 by Admin alternative exercises rope cable hammer curl is about more than just your. Start standing in an athletic position, feet shoulder-width apart PULL, legs!. Benefit is obvious: hammer curls focus on working the brachioradialis, but your biceps in one motion! Curl Posted January 20th, 2013 by Admin hand position ca n't be achieved a. Forearms too were swinging a hammer grip mind-to-muscle connection heavy for them '' says... Together to flex the arm at the top of the biceps and forearms? ) learn everything there no. Them standing C '' shape while you 're doing these, stop tires into a more neutral position shape you! I gave chase lower half to a better grip and that can enhance your performance with lifts... Is strongest in this position is going to decimate a nail this high-fat, low-carb.!, but your biceps in one smooth motion think about the way up and back the while... Dumbbells back down to sides with control increase the stretch and the movement to curl the weight up the! … Jul 6, 2020 - Explore Adrian Sheppard 's board `` hammer curls are great... A nail full thick biceps, infraspinatus ( part of your legs while increasing muscle.! The same position of the rep 1 in the picture above, many people are limited by a...

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