MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Hammer Out Bigger Biceps With This Devastating Count Up Series

Hammer Out Bigger Biceps With This Devastating Count Up Series

This 25-Minute Workout Will Grow Big Biceps

This 25-Minute Workout Will Grow Big Biceps

'I Only Did Waiter Curls For A Month - Here's What Happened'

'I Only Did Waiter Curls For A Month - Here's What Happened'

Blast Your Biceps To Hell With This Brutal Arm Finisher

Blast Your Biceps To Hell With This Brutal Arm Finisher

{headline}

{headline}

How To Perform A Bicep Curl

How To Perform A Bicep Curl

This Kettlebell Flow Will Blow Up Your Biceps

This Kettlebell Flow Will Blow Up Your Biceps

Chris Hemsworth's Arms Are About To Explode In His '666' Workout

Chris Hemsworth's Arms Are About To Explode In His '666' Workout

{headline}

{headline}

Want Bigger Biceps? Freeze for More Growth

Want Bigger Biceps? Freeze for More Growth

Bombard Your Biceps With This Killer Finisher

Bombard Your Biceps With This Killer Finisher

Build Massive Arms With This Double-Pump Curl

Build Massive Arms With This Double-Pump Curl

Got 10 Minutes? Blast Your Arms With This Dumbbell Workout

Got 10 Minutes? Blast Your Arms With This Dumbbell Workout

Use This Countdown Series to Build Big Biceps

Use This Countdown Series to Build Big Biceps

The Muscle You Really Need to Train For Eye-Popping Arms

The Muscle You Really Need to Train For Eye-Popping Arms

Chase An Epic Arm Pump With This Reverse-Pyramid Workout

Chase An Epic Arm Pump With This Reverse-Pyramid Workout

  1. Home
  2. Arm Workouts

Build Sleeve-Bursting Biceps With This Hammer Curl Workout

This move can be the key to serious arm size if you do it right. We'll teach you exactly how - by Brett Williams
  • 20 Jun 2019

The hammer curl is a core training staple that can absolutely blow up your arms—but are you sure you're even doing the exercise correctly?

For this basic gym necessity, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential movement that should serve as one of the centrepieces of your training plan. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

RELATED: Your Bicep And Triceps Are Going To Hate This Workout

Before you grab a set of dumbbells and start pumping out the reps, take note that it's extremely important to pay attention the movement here. You'll miss out on the potential arm gains if your form is sloppy, and if you let your focus move from the brachialis muscle (more on that in a moment).

Tighten Your Whole Body

Eb says: This is a biceps curl, but that doesn't mean your body gets to be in anything close to a lazy position. In order to get the most out of this (or any) curl, you need to make sure you're moving only at the elbow joint. To insure that, we need to tighten any point where we might cheat. So tighten your glutes and abs, then squeeze your shoulder blades tight, too. That'll help you erase most of your possible swinging points.

Grip the Dumbbells Like You Mean It

Eb says: Don't just hold the dumbbells during this curl; actively grip them. Think about really tightening your hands around each dumbbell, holding it tightly. This will grant you more control over the dumbbell, and it'll also help insure that your brachialis drives the motion. Added bonus: You'll strengthen your forearms and gripping muscles, too.

Squeeze At The Top

Eb says: Curl the dumbbell only as high as it'll go without forcing you to shift your elbow forward, but once you get there, the curl isn't done. Once you're in that position, do your best to squeeze your biceps and arm in general. This little act will force a half-second or so of extra time-under-tension at the top, and it's going to help you develop a stronger mind-muscle connection. It'll also help prevent you from swinging.

When in Doubt, Kneel

Eb says: The most common cheat on any curl is the waist-rocking cheat, where you create motion at your hips to initiate the curling motion. The easy fix to that: Get on your knees.

The position will make you that much more conscious of squeezing your glutes and tightening your abs, which instantly limits your ability to create that waist rock, or other cheats (like arching your back, etc.)

This article originally appeared on Men's Health

  • Fitness
  • Arm Workouts
  • Bicep Workouts
Brett Williams
Brett Williams
Brett Williams is an Associate Fitness Editor at Men's Health. He's a former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Hammer Out Bigger Biceps With This Devastating Count Up Series

Hammer Out Bigger Biceps With This Devastating Count Up Series

This 25-Minute Workout Will Grow Big Biceps

This 25-Minute Workout Will Grow Big Biceps

'I Only Did Waiter Curls For A Month - Here's What Happened'

'I Only Did Waiter Curls For A Month - Here's What Happened'

Blast Your Biceps To Hell With This Brutal Arm Finisher

Blast Your Biceps To Hell With This Brutal Arm Finisher

{headline}

{headline}

How To Perform A Bicep Curl

How To Perform A Bicep Curl

This Kettlebell Flow Will Blow Up Your Biceps

This Kettlebell Flow Will Blow Up Your Biceps

Chris Hemsworth's Arms Are About To Explode In His '666' Workout

Chris Hemsworth's Arms Are About To Explode In His '666' Workout

{headline}

{headline}

Want Bigger Biceps? Freeze for More Growth

Want Bigger Biceps? Freeze for More Growth

Bombard Your Biceps With This Killer Finisher

Bombard Your Biceps With This Killer Finisher

Build Massive Arms With This Double-Pump Curl

Build Massive Arms With This Double-Pump Curl

Got 10 Minutes? Blast Your Arms With This Dumbbell Workout

Got 10 Minutes? Blast Your Arms With This Dumbbell Workout

Use This Countdown Series to Build Big Biceps

Use This Countdown Series to Build Big Biceps

The Muscle You Really Need to Train For Eye-Popping Arms

The Muscle You Really Need to Train For Eye-Popping Arms

Chase An Epic Arm Pump With This Reverse-Pyramid Workout

Chase An Epic Arm Pump With This Reverse-Pyramid Workout

MensHealth
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now