Want the veins in your forearms to show? My hammer curl workout will bring out your veins, even the one going up your biceps muscles.
I’m a certified personal trainer and a woman, and this hammer curl workout really brings out my forearm veins, plus the vein going up my biceps. Cool!
How often is this hammer curl workout done? Three times a week. You cannot overtrain, because you’ll be using a weight load that is too light to overtrain with three times a week.
This hammer curl workout is not designed to make your forearms as strong as possible. It’s designed to bring out the veins, the “pump.” Do not do this workout two days in a row.
Number of sets for the hammer curl workout: Six.
Amount of rest time in between the hammer curl workout: 45 seconds. No less, and no more.
Body position: Seated and standing. Of the three days, you can be seated for two of those days, and stand a third day; or, you can be standing for two of those days, and be seated for the third day of the week.
How much weight should you use? Use dumbbells. The amount of weight is determined by whatever you can do 20 reps with, and heavy enough so that after 20 reps, you feel you were quite challenged. With each subsequent set, the 20-rep mark becomes increasingly difficult. Make it a tough 20 reps – whatever weight of dumbbells creates this.
When in the general workout should you do this hammer curl routine? At the end, since the primary muscles moved in this routine are small muscles, and the biceps also get recruited. You don’t want to be doing six sets of hammer curls before your chin-up or pull-up workout, or before your rowing, deadlift or shoulder shrug routines – all of which require forearm and wrist stamina.
Save the hammer curl workout for the end of your session, for that final vein pumping action.
How to do hammer curls the most effective way? If you’re standing, don’t go up on your toes no matter how tough it gets. Try not to jerk your body, though a little loose form for the last five reps are just fine.
Keep upper arms close to your sides and bring the dumbbells up so that your arms form a slightly less-than 90 degree angle where they bend. Hold the weights in this position for a one- or two-count, then release. Do all 20 reps this way, though as you become more fatigued into the routine, you may not be able to hold a two-count.
When the weights are in the up position, squeeze them hard with your hands before lowering. Lower with control. Don’t let your arms lazily drop.
Do the hammer curl workout before a mirror so that you can see the veins in your forearms come out.