how to do hammer curl for arm growth?

the hammer curl is a great arm exercise to create muscle mass and strength. there are mainly 3 things that you can play with when it comes to hammer curl: degree of shoulder flexion/extension, degree of shoulder internal/external rotation, degree of supination/pronation of the hands.

you can also play with the degree of abduction/adduction as well(which is not mentioned in the video). the more you bring the elbow up from the side(by leaning on a bench), the more you are going to target the long head. keep in mind that the wrist should stay neutral and avoid any bending.

also for better contraction of the forearm muscles, avoid moving the elbow forward or backward during the exercise(do not flex or extend the arm when performing the reps). the elbow is supposed to be perpendicular to the ground.