What is the best way to incorporate Hammer Curls in your bicep routine?
Hammer Curls are one of the best, if not the best bicep exercises out there. There fact that they work more of your frontal upper arm muscles than any other exercise should tell you all you need to know. But what is the best way to fit them into your bicep routine and how any reps and sets should you do?
For biceps it is best to select three exercises - my choices would be hammer curls, close-grip pulls up and drag curls (and old Gironda classic!) and I'd perform them in that order. An example workout would be:
To ensure maximal TUT it is advisable to have a fast contraction of the muscle, a several second squeeze at the top of the movement and then a slow negative. A lengthy squeeze at top of the movement and slow the negative portion will put huge strain on the bicep muscle and induce more muscle fibre breakdown than performing normal style repetitions.
Close-grip Pull Up:
Bodyweight x 20 Bodyweight x 15 Bodyweight x 10
(45 seconds between sets)
If you are able to add weight on then certainly do, but be sure to do full, clean reps - not partials.
Drag Curls (a great finisher!) 20 reps (50% 1RM) 15 reps (50% 1RM) 12 reps (50% 1RM)
(25 seconds rest between sets to increase intensity).
And there it is - a punishing bicep routine that will maximise your bicep gains - just remember to increase the weights as often as you can to continually increase the load on the muscle (progressive overload).
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