This Brachioradialis Dominant Exercise Completely Transforms Your Armwrestling Game
What if I told you there was a singular exercise responsible for drastically increasing the power and endurance behind your armwrestling game?
I would be telling you the truth because I would be speaking about the Hammer Curl. This movement focuses on a curl with a neutral/pronated grip and incorporates a ton of different muscle groups into a natural movement. By itself, this exercise is outrageously potent for bicep pronation strength.
If you want an easy, DIY armwrestling movement to up your game at home, follow this trick…
Why It’s Hammer Time
So, how does the hammer curl work? First off, it is like a regular curl, performed with dumbbells. However, the positioning of your fists and grips transforms this movement from a simple curl, to something much stronger.
By rotating the dumbbells and fists parallel with your shoulders and feet, you incorporate the forearm, brachioradialis, and bicep to pull the dumbbell upwards.
What makes this lift so good? The best exercises are those that emulate true competition and true, everyday movement. In the case of the hammer curl, the movement is incredibly similar to pulling an opponent’s hand across the table. Also, this movement is mirrored by farmer carries or farmer walks — and even lugging a duffle bag around the airport. It is a translatable movement, which means it has real-world applications.
How To Make Your Hammer Curl More Intense
Like most of armwrestling, a grassroots sport by nature, the training is quite similar: You will find yourself in the trenches building all sorts of wacky gear and exercise equipment for your training sesh!
- DIY-Towel Fat Grips Around Your Dumbell: By adding fabric around your dumbbells as you perform the hammer curls, or wrapping towels around the grip, you increase the surface area of the handle. By having to reach the entirety of your palm around the bar, you engage way more for your forearms and finger muscles.
- Time Yourself: Try static holds with hammer curls if you tire of pumping out reps. You can easily pull the hammer curl into a 90-degree angle and hold it for variations of 15, 30, 45, and 60 seconds to simulate armwrestling endurance.
- Increase The Weight: Hammer curls recruit more muscles than other strict bicep exercises. This means the movement is more taxing but allows you to pull more and train more. After a time, you will easily find your pronated hammer curls surpassing the strict supinated bicep curls.
- Become Explosive With The Hammer Curl: While taking ample breaks, rest, and ensuring you warm up, don’t be afraid to fire up those biceps by making the positive of the movement faster. You can shoot the hammer curl up towards your chest and slowly lower the weight. This can help you build explosive strength at the table!
You Need The Hammer Curl For Your Armwrestling Game
If you want to be a champion at the armwrestling table or become one of the best armwrestlers of all time, the hammer curl should be a part of your training routine. There are so many ways to modify the hammer curl exercise, DIY the movement, and spice up the training to make it more fun. Give this movement a shot, and email me if you start smoking people at the table!