Hammer curls

**DanB** · 09-12-2011, 09:43 AM

So ive recently changed from a 5 to a 4day split back/bi , shoulder/forearm , chest/tri , leg/core . so nothing revolutionary there my question is i want to incoporate dumbell hammer curls into my workout, would i put it in with bi's or forearms as i feel it hits both fairly evenly?

**zaggahamma** · 09-12-2011, 09:54 AM

nice split...i dont work forearms (directly)...interesting...

imho, hammer works bi's more so would keep em on that day

**DanB** · 09-12-2011, 12:38 PM

I see thanks bro ive only started focusing more on forearms myself recently as they were lagging behind and even holding me back on occasion

**djdizzy** · 09-12-2011, 12:40 PM

I do them at the end of my bicep day. Cross body hits a little more bicep then forearm and straight style hits a little more forearm or so I've been told.

I recently switched from doing sitting hammer curls to standing crossbody and I feel it way more in my bi's than the sitting version. I get a good burn in forearms as well but felt that more sitting than standing.

**DanB** · 09-12-2011, 03:18 PM

So standing crossbody for bi's thanks im going to try this. . .damn bi's they gona grow wether they like it or not

**BareKnuckle** · 09-12-2011, 03:39 PM

Edit; read the post wrong

**baseline_9** · 09-12-2011, 03:42 PM

Train forearms after you train Biceps...

Its gona take less than 10 mins and ur already warmed up...

Do the hammer curls as a final Bicep exercise if u want

**dec11** · 09-12-2011, 03:57 PM

Originally Posted by baseline_9

Train forearms after you train Biceps...

Its gona take less than 10 mins and ur already warmed up...

Do the hammer curls as a final Bicep exercise if u want

x2, the way i do em

**DanB** · 09-13-2011, 05:31 PM

Sounds pretty logical will change split to suit thanks

**RaZr** · 09-13-2011, 06:57 PM

When I do hammer curls i use a adjustable bench on an incline like a preacher curl, I def feel in in my bicep primarily the lower portion by my elbow.

**brad1986** · 09-13-2011, 07:18 PM

hammer curls are more targeting brachialis muscle that is in your bicep. Hit hammers with biceps but as final exersice... Personally i get enough of that with neutral grip pull ups that i rarely ever do hammer curls

**Mr Tick** · 09-15-2011, 10:59 AM

I really like the pump I get from a rotating curl. I start with DB at my side palms facing backwards. When i curl i rotate them and at the top there facing me and I give an extra little twist at the top to flex the bicep. As if u had a glass and was trying to poor something out of it at the top end of the motion. My forearms get HAMMERED doing this. I do this as my last set. Hopefully it helps you.

**DanB** · 09-15-2011, 12:01 PM

Yeah i occasionally do couple sets of them to change things up a bit but never knew what they were called

**M302_Imola** · 09-19-2011, 06:05 AM

Originally Posted by Mr Tick

I really like the pump I get from a rotating curl. I start with DB at my side palms facing backwards. When i curl i rotate them and at the top there facing me and I give an extra little twist at the top to flex the bicep. As if u had a glass and was trying to poor something out of it at the top end of the motion. My forearms get HAMMERED doing this. I do this as my last set. Hopefully it helps you.

This is exactly what I do and I do them on an incline bench. Basically you are doing a standard hammer curl and supinating by going from palms facing your body to palms facing up. These work really well...I believe Marcus is a big advicate of this exercise.