Tip: For Bigger Arms, Do Slow Hammer Curls
Tip: For Bigger Arms, Do Slow Hammer Curls
<div class="title-details">
<h2 class="article-detail">Build a bigger brachialis by using slow contractions and 20 second squeezes at the top of each rep.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/christian-thibaudeau">Christian Thibaudeau</a> |</span> <span class="timeStamp3">Today</span></div>
</div>
<div class="articleLeadImage"><img alt="Slow-hammer-curls" src="https://www.t-nation.com/system/publishing/articles/10003083/original/Slow-Hammer-Curls.jpg?1444506446"/>;
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<div readability="27.549125979506">
<p>The fastest way to improve the look of your biceps is to focus on the brachialis. The brachialis – the muscle situated underneath the biceps – contributes to upper arm thickness more so than the biceps. Increasing its size is an easy way to make the arm bigger.</p>
<p>But the way most people train arms leaves the brachialis under-stimulated. People assume that training the brachialis is as simple as using a neutral/hammer grip. Not so. While grip type can have an impact, the type of contraction is a much more important factor when it comes to putting tension on the brachialis. The brachialis is a lot more active during slow speed and isometric actions.</p>
<p>As speed of movement increases, brachialis activation decreases – more stress is shifted on the biceps. So if you're doing very heavy dumbbell hammer curls using a fast speed (even swinging a bit to lift more weight), the brachialis won't receive much stimulation; the brachioradialis will take over. To work the brachialis effectively, do a low pulley curl with a rope attachment.</p>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/CUu_74etwQY?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>How to perform the set:</p>
<ul class="ntk"><li><span>Do the reps using constant tension. This means going up fairly slowly, squeezing the muscles every inch of every rep. Imagine trying to compress your biceps between your delts and forearm.</span></li>
<li><span>At the top of the contraction, squeeze and hold for 2 seconds on every rep.</span></li>
<li><span>At the end of the set, hold the peak contraction 10-20 seconds, squeezing as hard as you can.</span></li>
</ul><p>If you really want to prioritize brachialis development, perform all of your curls with the three guidelines above: reverse, hammer, or regular grip.</p>
<h4><a href="https://www.t-nation.com/training/cure-for-puny-arms">Related: The Cure for Puny Arms</a></h4>
<h4><a href="https://www.t-nation.com/training/complete-guide-to-biceps-training">Related: The Complete Guide to Biceps Training</a></h4>
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<p><nobr>Christian Thibaudeau</nobr></p>
<p class="bio">Specializing in building bodies that perform as well as they look, Christian Thibaudeau is one of the most sought-after trainers by the world's top bodybuilders and CrossFit competitors.</p>
<h4><a href="https://twitter.com/Coach_CThib"; target="_blank">Follow Christian Thibaudeau on Twitter</a></h4>
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https://www.t-nation.com/training/tip-for-bigger-arms-do-slow-hammer-curls
<div class="title-details">
<h2 class="article-detail">Build a bigger brachialis by using slow contractions and 20 second squeezes at the top of each rep.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/christian-thibaudeau">Christian Thibaudeau</a> |</span> <span class="timeStamp3">Today</span></div>
</div>
<div class="articleLeadImage"><img alt="Slow-hammer-curls" src="https://www.t-nation.com/system/publishing/articles/10003083/original/Slow-Hammer-Curls.jpg?1444506446"/>;
![https://www.t-nation.com/system/publishing/articles/10003083/original/Slow-Hammer-Curls.jpg?1444506446"/>](https://www.t-nation.com/system/publishing/articles/10003083/original/Slow-Hammer-Curls.jpg?1444506446"/>){kind=link}
</div>
<div readability="27.549125979506">
<p>The fastest way to improve the look of your biceps is to focus on the brachialis. The brachialis – the muscle situated underneath the biceps – contributes to upper arm thickness more so than the biceps. Increasing its size is an easy way to make the arm bigger.</p>
<p>But the way most people train arms leaves the brachialis under-stimulated. People assume that training the brachialis is as simple as using a neutral/hammer grip. Not so. While grip type can have an impact, the type of contraction is a much more important factor when it comes to putting tension on the brachialis. The brachialis is a lot more active during slow speed and isometric actions.</p>
<p>As speed of movement increases, brachialis activation decreases – more stress is shifted on the biceps. So if you're doing very heavy dumbbell hammer curls using a fast speed (even swinging a bit to lift more weight), the brachialis won't receive much stimulation; the brachioradialis will take over. To work the brachialis effectively, do a low pulley curl with a rope attachment.</p>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/CUu_74etwQY?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>How to perform the set:</p>
<ul class="ntk"><li><span>Do the reps using constant tension. This means going up fairly slowly, squeezing the muscles every inch of every rep. Imagine trying to compress your biceps between your delts and forearm.</span></li>
<li><span>At the top of the contraction, squeeze and hold for 2 seconds on every rep.</span></li>
<li><span>At the end of the set, hold the peak contraction 10-20 seconds, squeezing as hard as you can.</span></li>
</ul><p>If you really want to prioritize brachialis development, perform all of your curls with the three guidelines above: reverse, hammer, or regular grip.</p>
<h4><a href="https://www.t-nation.com/training/cure-for-puny-arms">Related: The Cure for Puny Arms</a></h4>
<h4><a href="https://www.t-nation.com/training/complete-guide-to-biceps-training">Related: The Complete Guide to Biceps Training</a></h4>
</div>
<aside class="authorBio col-xs-12" readability="3.3821138211382"><a href="https://www.t-nation.com/all-articles/authors/christian-thibaudeau"><img alt="Christian-thibaudeau-author" class="pull-left" src="https://www.t-nation.com/system/publishing/authors/2/medium/Christian-Thibaudeau-Author.jpg?1431981532"/></a>;
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<p><nobr>Christian Thibaudeau</nobr></p>
<p class="bio">Specializing in building bodies that perform as well as they look, Christian Thibaudeau is one of the most sought-after trainers by the world's top bodybuilders and CrossFit competitors.</p>
<h4><a href="https://twitter.com/Coach_CThib"; target="_blank">Follow Christian Thibaudeau on Twitter</a></h4>
</aside><p><em>This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.</em></p>
https://www.t-nation.com/training/tip-for-bigger-arms-do-slow-hammer-curls