Build Strong Arms
0| 3 Health Benefits | Description of the Health Benefit |
|---|---|
| Increases Arm Strength | Strengthens the biceps and forearms, helping with daily lifting and pulling movements. |
| Improves Grip Power | The neutral wrist position targets forearm muscles, enhancing grip for functional tasks and other workouts. |
| Supports Joint Stability | Strengthens the muscles around the elbow joint, reducing risk of strain or injury. |
| Set | Duration | Reps | Rest Time |
|---|---|---|---|
| 1 | — | 10–12 reps each arm | 30 seconds |
| 2 | — | 12–15 reps each arm | 45 seconds |
| 3 | — | 15–20 reps each arm | 60 seconds |
Guided Instructions
Overview
Standing hammer curls are a great way to build the biceps while also hitting the forearms for a well-rounded arm workout. They’re simple to perform at home using dumbbells or any household item of similar weight.
Setup
Stand tall with feet shoulder-width apart, holding weights at your sides with palms facing inward in a neutral position. Engage your core and keep your shoulders relaxed.
Movement
Curl one weight up toward your shoulder while keeping your elbow close to your torso. Pause at the top for a strong squeeze in the biceps, then slowly lower the weight back down. Alternate arms or perform both simultaneously with controlled movement.
Breathing & Focus
Exhale as you lift, inhale as you lower. Maintain slow, steady reps to fully engage the muscle fibers. Avoid swinging your body or using momentum—let the biceps do the work.
Cool Down
Stretch the biceps gently by extending your arm behind you and opening the chest for 20–30 seconds each side after completing the sets.
Trainer’s Tip
If you want extra challenge, hold the final rep halfway for 10 seconds to fire up your forearms and build endurance.