Why are Hammer Curls Trending?

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This Week’s Healthy Discussion

1. Why are Hammer Curls Trending?

2. Biceps are Simple

3. All I Do for Biceps

Why are Hammer Curls Trending?

There was a couple posts on social media talking about how hammer curls don’t directly bias the brachialis. This definitely stirred some emotions for some influencers fighting back at that statement.

However, never once did anyone say to completely remove hammer curls from your program.

The truth is that the brachialis can’t be directly biased no matter what. Hammer curls are going to be great for the brachioradialis due to this muscle having the best leverage where hammer curls are the hardest.

So, hammer curls are still a great exercise, we just are shifting our focus to another muscle.

Biceps are Simple

I used to overthink my bicep training countless times, wondering why they aren’t growing or why I don’t have a great connection with them.

It was until I realized how simple they are to train, then I stopped overthinking my exercise selection.

All I did was find 3 exercises that either have a stability factor or have a specific resistance profile.

Your biceps don’t need 10+ sets each workout or even these incredibly complicated set-ups.

All you need is 2-3 exercises where you do around 4 working sets total and repeat that twice a week.

Lower volume paired with higher intensity is the secret to most of your muscle gains.

All I Do for Biceps

The exercises on my rotation consist of:

• Stable DB Curl

• Preacher Curl

• Straight Bar Cable Curl

That’s all. I have 2 of those exercises on my arm day and the other on my back day. This spreads the volume out nicely where I can continue to progressively overload.