Overview
The speaker discusses effective exercises to develop the forearms and biceps, focusing on three hammer curl variations. Each variation is explained in detail, including tips and recommended rep ranges.
Hammer Curl Exercise Basics
- Hammer curls primarily target the brachioradialis and brachialis muscles, while still engaging the biceps.
- A neutral grip is used, which shifts focus from the bicep to the brachialis but still works all upper arm muscles.
Variation 1: Angled Grip Bar Hammer Curl
- Uses a bar with angled grips (like those from Elite FTS or Rogue) to alter muscle activation.
- Wider grip targets the outer brachialis; closer grip involves more bicep.
- Recommended rep range is 12 to 15 repetitions per set.
- Higher repetitions are suggested for maximum effect.
Variation 2: Preacher Bench Hammer Curl
- Performed on the flat part of the preacher (or spider curl) bench.
- Emphasizes the brachialis, brachioradialis, and biceps through an isolated range of motion.
- Encourages a full stretch at the bottom and contraction at the top.
- This variation can lead to significant muscle burn.
Variation 3: Pinwheel Curl (Cross-Body Hammer Curl)
- Involves curling the weight across the body instead of straight up.
- Usually performed as eight reps per arm, focusing on squeezing the biceps at the top.
- Slight shoulder dip recommended for a stronger contraction.
Training Recommendations
- All three hammer curl variations can be performed together in one workout for a comprehensive forearm and bicep session.
- The speaker encourages feedback and sharing of workout experiences.