This guide covers the standard two-arm dumbbell hammer curl - a variation that allows you to line up the working arm with the resistance, increasing tension in the arms and reducing the risk of injury to the elbow and shoulder. Hammer Curl Sets, Reps, and Programming Recommendationsīelow is a step-by-step guide on how to properly set up and perform the hammer curl.We can’t promise you’ll be an elite-level anything after learning the move, but we can almost guarantee some serious biceps gains. The hammer curl offers a simple twist on the traditional dumbbell curl, fortifying an athlete’s grip strength and allowing for heavier weight to be lifted for more overall volume. CrossFitters perform hundreds of pull-ups in competition sometimes, and the biceps are a vital muscle group in that exercise. Biceps help a lifter pull the bar off of the floor during a clean & jerk. Strong biceps are more resilient to injury during heavy deadlifts. Though these athletes all train for different feats of strength, bigger and stronger arms help them in their pursuits. Look up a picture of Shi Zhiyong - one of China’s most dominant weightlifters - elite powerlifter Taylor Atwood, and CrossFitter Tia-Clair Toomey-Orr, and you’ll notice they all own pretty impressive sleeve-huggers. If there’s one unifying fact among strength athletes from different sports, it’s that’s they all appreciate (or at least have) a large pair of arms. Black Friday Adjustable Dumbbell Deals (2023).Black Friday Exercise Bike Deals (2023).
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