Curling a barbell or dumbbell is a staple train for constructing biceps, however it might get boring after some time.

Including new variations to your hammer curl routine cannot solely provide help to keep away from plateaus but additionally problem your muscle tissues in new methods. There’re a couple of hammer curl variations we suggest including to your routine:

Hammer Curl Variation Workout routines For Males

Here is a take a look at 5 such workouts for males:

#1 Standing Dumbbell Hammer Curl

The standing dumbbell hammer curl is a variation of the normal dumbbell hammer curls and targets your biceps.

This train will be carried out utilizing one or two arms, relying in your health stage and skill to carry out it accurately. To carry out a standing dumbbell hammer curl with each arms, maintain one dumbbell in every hand, and stand with ft shoulder-width aside. Relaxation the burden on high of your thighs whereas holding them up at 90 levels to interact the core muscle tissues.

Start by curling the left arm up towards your shoulder whereas protecting the proper arm straight always throughout this motion. Reverse this motion while you’ve accomplished 12 repetitions for every arm, and repeat on the opposite aspect.

#2 Kettlebell Hammer Curl

It is a nice variation of the hammer curl, and it’s simpler in your wrists than holding a straight barbell. Furthermore, you should utilize totally different weights in every hand as a way to progressively improve the burden as you construct up power.

Kettlebell Hammer Curls are carried out by holding a kettlebell with each palms and standing with ft shoulder-width aside. Hold your again straight and head up whereas protecting the kettlebell straight in entrance of you all through this train.

Increase it straight upward until it reaches eye stage or barely above earlier than reducing it once more beneath management. Use a impartial grip to tug the kettlebell as much as your chest.

#3 Hammer Incline Curl

Incline hammer curls are an effective way to work your forearms and biceps. You are able to do them seated or standing, relying on the supply ofequipment.

To carry out this train, begin with a dumbbell in every hand, and sit on an incline bench (or one thing related) at roughly 45 levels. Maintain the dumbbells at your shoulders with palms dealing with ahead, elbows barely bent, and straighten each arms utterly so that they’re parallel to the bottom.

Bend your elbows, and decrease the burden down in direction of your sides until they attain 90 levels. Press up once more until you get a full extension of the arm. Repeat for 10-15 repetitions earlier than switching sides.

#4 Preacher Hammer Curl

The preacher hammer curl is likely one of the greatest workouts you are able to do to construct muscle in your biceps. It may be carried out with a barbell, dumbbells or EZ bar. You can even select to carry out it both standing or sitting on a bench.

To carry out this train, sit on the sting of a preacher bench, along with your arms hanging straight down out of your sides. Your forearms needs to be dealing with ahead and parallel to one another. Maintain a dumbbell in every hand, and relaxation them in opposition to your thighs in order that they do not transfer throughout the train.

It doesn’t matter what kind of kit you employ for this train, begin by curling the burden up until it reaches shoulder stage. Decrease them again down slowly until they contact your thighs once more, at which level they’re going to keep there all through their descent part. Attain full extension once more as soon as each arms are totally stretched outwards straight forward with none twisting by any means.

#5 Cross-Physique Curl

Cross-body curls are an effective way to combine up your biceps exercise routine by utilizing one arm to go throughout your chest. It’s much like customary hammer curls, however you do it with one arm at a time. This train hits your biceps from a wholly totally different angle and will help you construct larger, higher muscle tissues.

When doing this motion, be sure you use a light-weight weight so that you just don’t irritate your shoulder joints or trigger any muscle ache in different components of your arm. You can even strive doing cross-body dumbbell curls by switching between two weights (one in every hand) as a substitute of protecting a weight in a single hand.

Takeaway

Total, hammer curls are a fantastic train for individuals with decrease again points or who need to keep away from any ache or discomfort when lifting weights.

Additionally they work effectively for inexperienced persons who want a straightforward strategy to construct up their power.