Hammer Curls for forearms?

[ibanezmonster]

What advice would you guys have about this?

I've tried a few exercises to stimulate forearm growth, such as wrist curls or reverse wrist curls, but haven't seen a difference until I started doing some hammer curls right after doing bicep curls. (I only have the strength to do two sets of 8 each for a good enough weight for hammer curls).
I did that for a month or month and a half and actually noticed the muscle was actually growing a little- something I hadn't seen before.

However, during the next month of lifting, I haven't gained any strength while doing hammer curls at all- my arms are just too tired, so for 4 weeks straight I was lifting the same weight with the same reps, while I got stronger doing bicep curls (always doing them first, right before hammer curls).

So, I haven't done hammer curls the last week (or two, maybe). Is there an alternate strategy I could use? I have ideas, but I'll leave the suggestions up to the more experience people.

[stealth_swimmer]

What advice would you guys have about this?

I've tried a few exercises to stimulate forearm growth, such as wrist curls or reverse wrist curls, but haven't seen a difference until I started doing some hammer curls right after doing bicep curls. (I only have the strength to do two sets of 8 each for a good enough weight for hammer curls).
I did that for a month or month and a half and actually noticed the muscle was actually growing a little- something I hadn't seen before.

However, during the next month of lifting, I haven't gained any strength while doing hammer curls at all- my arms are just too tired, so for 4 weeks straight I was lifting the same weight with the same reps, while I got stronger doing bicep curls (always doing them first, right before hammer curls).

So, I haven't done hammer curls the last week (or two, maybe). Is there an alternate strategy I could use? I have ideas, but I'll leave the suggestions up to the more experience people.

DON'T DO THEM AFTER BICEPS

that way you got strength to do them. It's that simple. You could do them before biceps. Actually when I do them, I use them as a biceps exercise. They ARE a biceps exercises but just one that greatly emphasizes the bracioradialis. So if the top of your forearm is an area you need work on, then start your biceps exercise with hammer curls.


Here's a sample workout you might use.


Hammer Curls: 3x6-12

Incline DB Curl: 3x6-15 (I dunno, I just like going kinda high in reps for this exercise sometimes, lol)

Preacher Curl (with barbell or dumbbells): 3x8-12

on the preacher curls, if you're short like me, stand up while doing them and lean forward into the bench so you can get the angle right to where you can actually get a peak contraction at the top. That way the resistance doesn't fall off at the top of the movement.

[willldabeast]

I agree with stealth, use the priority principle to bring up lagging body parts

also, for me reverse curls I feel a lot better in that area than hammer curls

[Ironlife]

I agree with stealth, use the priority principle to bring up lagging body parts

also, for me reverse curls I feel a lot better in that area than hammer curls

Nice name wildebeest^^


OP i want you to do heavy deadlifts and weighted pull ups for forearms.

[laughin_man]

when i do hammer curls for forearms i dont go past parallel and i hold at least 3 seconds at the top. that way i use significantly lighter weight than i would use for regular hammer curls and i barely activate biceps. i'd say its an ok exercise for forearms, but there are better ones

[Phil2009]

Just to answer the thread title...

Hammer curls (neutral grip curls) work the brachialis primarily. Then the forearms.

[luv2pump]

If I could ask, when you do the forearm curls, do you fully extend upon release? By that I mean, letting the weight roll down as much as possible to almost dropping it, to get the fullest stretch and range of the muscle possible? I say that as I have been getting crazy rock hard forearms from doing those curls in this fashion.

[Armbender]

This is what works for me..

Workout #1
Side Levers (3" thick PVC Pipe with weight fitted at 1 side)
Front Levers
Plate Wrist Curls (Try using 2 plates flush side out for the width)
Reverse Curls (Thumbs out)
Side Hammers (Thumbs out)
Front Hammers
Standing barbell wrist curls in front
Reverse Wrist Curls

Workout #2
Rope Pulls elbows in (1 1/4" thick, 10' long, hooked to a pully at lowest level)
Rope Pulls elbows out
Plate Toss
Plate Pinch (Use Min 3 plates for the width)
DB Toss (Silver DB's standing on end)
Rope Pull-Ups

You can effectively hit the forearms by training hands and wrist also..I find that is the only way to strengthen and grow the entire forearm...Ensure to only train hand and wrist once every 4 days to begin with until you can handle it or you will find youself overtraining...I directly and indirectly train my forearms everyday...Using ropes is an ideal way of tackling all of these areas with great results...

[DJAuto]

I routinely use hammer curls as a bicep movement.

My forearms are hit primarily by:
1. Heavy pulls.
2. Heavy hangs.
3. Heavy holds.

[SquatTilYouDrop]

I routinely use hammer curls as a bicep movement.

My forearms are hit primarily by:
1. Heavy pulls.
2. Heavy hangs.
3. Heavy holds.

Bingo!

Heavy gripping exercises and TIME.

[FAO]

Bingo!

Heavy gripping exercises and TIME.

EXACTLY...TIME. 3-6 months is around enough for me anyway that I start to notice anything new put into my routine...

[T-BarSteak]

FARMERS WALKS for massive forearms + improved grip strength (also punishes the traps greatly!)

do these at the end of a back workout!

on bicep day like others have said prioritize the hammer curls/reverse curls n u cant go wrong!

[empyrean.]

I find reverse wrist curls and wrists curls very good. And heavy grip exercises

[matjusm]

Do reverse curls for forearms. But of course heavy rowing and gripping motions also help build them.

[ibanezmonster]

awesome replies, everyone!

If I could ask, when you do the forearm curls, do you fully extend upon release? By that I mean, letting the weight roll down as much as possible to almost dropping it, to get the fullest stretch and range of the muscle possible? I say that as I have been getting crazy rock hard forearms from doing those curls in this fashion.

honestly, no, i don't drop them all the way down, but...
tonight, since it's my arm day, i'll do hammer curls first and THEN bicep curls- and I'll do hammer curls just like you say, since if I do them first I should have the strength to do complete range of motion.

[ibanezmonster]

This is what works for me..

Workout #1
Side Levers (3" thick PVC Pipe with weight fitted at 1 side)
Front Levers
Plate Wrist Curls (Try using 2 plates flush side out for the width)
Reverse Curls (Thumbs out)
Side Hammers (Thumbs out)
Front Hammers
Standing barbell wrist curls in front
Reverse Wrist Curls

Workout #2
Rope Pulls elbows in (1 1/4" thick, 10' long, hooked to a pully at lowest level)
Rope Pulls elbows out
Plate Toss
Plate Pinch (Use Min 3 plates for the width)
DB Toss (Silver DB's standing on end)
Rope Pull-Ups

You can effectively hit the forearms by training hands and wrist also..I find that is the only way to strengthen and grow the entire forearm...Ensure to only train hand and wrist once every 4 days to begin with until you can handle it or you will find youself overtraining...I directly and indirectly train my forearms everyday...Using ropes is an ideal way of tackling all of these areas with great results...

interesting... some of these exercises I've never heard of... i'll have to check them out.

[ibanezmonster]

i'll also try the Farmer's Walk on back day...

what does everyone think about this idea? Is it good or bad?- Bicep Curls on Monday, Hammer Curls on Friday (so I have sufficient strength for both). Or would this possibly being overtraining?

[T-BarSteak]

i'll also try the Farmer's Walk on back day...

what does everyone think about this idea? Is it good or bad?- Bicep Curls on Monday, Hammer Curls on Friday (so I have sufficient strength for both). Or would this possibly being overtraining?

its ok aslong as u dont do them too close together, if it looks something like this its nothing to worry about.

monday-back/bis
friday-other muscle group/forearms(bis)

or

monday-other muscle group/bis
friday-back/forearms(bis)

[luv2pump]

awesome replies, everyone!


honestly, no, i don't drop them all the way down, but...
tonight, since it's my arm day, i'll do hammer curls first and THEN bicep curls- and I'll do hammer curls just like you say, since if I do them first I should have the strength to do complete range of motion.

Remember though, it can be a problem fatiguing your forearms before you have used them to get through the rest of the workout, namely biceps. Something else I read.... That's why I actually do them last. But I know it's a weak spot for you too and I see that school of though others suggested.. Hmmmmm.

[ibanezmonster]

ok, you know what- i'll try doing the hammer curls before bicep curls tonight, and next week i'll do one on Monday and the other on Friday, and report back.

[LevroneFan2002]

What advice would you guys have about this?

I've tried a few exercises to stimulate forearm growth, such as wrist curls or reverse wrist curls, but haven't seen a difference until I started doing some hammer curls right after doing bicep curls. (I only have the strength to do two sets of 8 each for a good enough weight for hammer curls).
I did that for a month or month and a half and actually noticed the muscle was actually growing a little- something I hadn't seen before.

However, during the next month of lifting, I haven't gained any strength while doing hammer curls at all- my arms are just too tired, so for 4 weeks straight I was lifting the same weight with the same reps, while I got stronger doing bicep curls (always doing them first, right before hammer curls).

So, I haven't done hammer curls the last week (or two, maybe). Is there an alternate strategy I could use? I have ideas, but I'll leave the suggestions up to the more experience people.

Hammer Curls are for the brachialis. Reverse Curls and maybe wrist curls for forearms. But IMO wrist curls aren't necessary, since there's tons of exercises we do where we hold onto weights, use grip, etc that work the extensors/flexors well.

[LevroneFan2002]

Just to answer the thread title...

Hammer curls (neutral grip curls) work the brachialis primarily. Then the forearms.

Yes, they are a brachialis exercise. Underhand curls for biceps. Overhand curls for forearms (brachioradialis). Same deal with back exercises regarding the main assisting elbow flexor and emphasizing different parts of the back.

[Vigor]

also, for me reverse curls I feel a lot better in that area than hammer curls

Same x2

[ibanezmonster]

I tried hammer curls first Monday, then did bicep curls right after that.
Although I did feel a really good pump doing that, I could only pull off one more rep than last time with the hammer curls, and couldn't even do as many reps as I did last week with bicep curls.

I don't know what I should do. I might have to move hammer curls to Fridays (which is also when I do SkullCrushers, btw). But I also do a bit of bicep work on back days (Wednesday). In all, something like this:

Monday- bicep curls, hammer curls
Wednesday- barbell rows, shoulder press
Friday- skullcrushers

so if I moved hammer curls to Friday, that would be recommended? Or is there a better arrangement maybe?

[moose054]

What i would recommend, if you are just trying to stimulate forearm growth, is on your arms day, do all of your bicep work at first. Do all your forearm work at the end. I do seated barbell wrist curls, reverse seated barbell curls, standing behind the back wrist curls, and preacher reverse curls. Doing hammer curls is gonna use some of your forearm, but it mainly works the long head of your bicep. A lot of good forearm work comes from your back workouts if you can do a lot of rows. And when you do your bicep curls, try pronating and supinating your wrists. In other words at the bottom of your lift the palms face each other, then twist the weight upward, and at the top they face outward. I hope this can help you some.

[nano.ix]

FARMERS WALKS for massive forearms + improved grip strength (also punishes the traps greatly!)

also makes you want to toss the weights at the person who wont move out of your way when you are walking.

-straight bar curls i find stresses my forearms out greatly, so that may be something you could look into.