"MC" Hammer Curl - Bicep hammer curl

Okay, so if you are new to weight lifting, you may not have known that there are many different bicep workouts you can throw into your weekly arm workouts. The hammer curl is one of the great bicep workouts that tones your outer bicep, and as an added bonus of doing these arm workouts, you build up your breakialus muscle (forearm).

Points to remember when preforming the bicep hammer curl:
1. Moderate weight, not to heavy. You want to be able to do at least 10 solid reps.
2. Keep those elbows in tight at your side, with your palms facing inward.
3. Try counting 1-2-3 on the way up, pause to contract your bicep, 1-2-3 on the way down to get a good stretch on the negative.
4. For these bicep workouts, do 3 sets of 8-10 reps each.

The bicep hammer curl is key to getting a whole bicep workout.

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Check out this video i found and let my man from "Expert village" show you the precise way to do this bicep exercise.

Holla!

3 Great bicep workouts to get you jacked!

Hey Guys.
There are so many bicep workouts to choose from that if your a beginner, you don't know what bicep workouts to focus on.
Here are 3 of my favorite bicep workouts that put meat on my arms in a hurry.

1. Seated 2 arm dumbbell curls

The key to this bicep exercise is that it builds mass very quickly. Start your bicep workouts with this exercise. Here's the Secret. First, get the blood flowing to your biceps by doing 12-15 reps of very low weight seated 2 arm dumbbell curls. Now go heavier, and try 10 reps. For this particular bicep exercise, do 3 sets.


2. 1 Arm Cable Curls

For these bicep workouts, focus on keeping your arm nice and close to your body with your elbow at your side. These bicep workouts specifically give a great contraction at the top of your bicep. The key to this bicep exercise over barbell curls is that each bicep has to pull its weight. Do 8-10 reps then switch arms.

3. Seated Concentrated Curls
This bicep exercise with focus the muscle groups. Put your elbow so that it rests just below your inner thigh. Use full extension of the bicep and nice slow negatives on the way down. Remember just like any exercise, if you cheat yourself on your bicep workouts, you wont get the results. The Secret! This one of the bicep workouts is a great way to finish.


Remember that there are 100's of bicep workouts that can be done, however, these particular 3 bicep workouts are a great way to build size and definition quickly.

Good Luck with the bicep workouts fellas!