{"id":17583,"date":"2024-07-11T01:00:22","date_gmt":"2024-07-11T01:00:22","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=17583"},"modified":"2024-07-11T20:16:14","modified_gmt":"2024-07-11T20:16:14","slug":"hammer-curls","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/hammer-curls\/","title":{"rendered":"Hammer Curls: Build Stronger and Bigger Arms"},"content":{"rendered":"<span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:2.5em\">W<\/span>ant to build stronger, bigger arms? Hammer curls are one of the most straightforward but often overlooked biceps exercises.<\/p>\n<p>They are effective at working through your <strong>biceps and forearms<\/strong>, making it a double-whammy exercise!<\/p>\n<p>They also help develop your <strong>grip and wrist strength<\/strong>, giving you a full arm workout in one simple move.<\/p>\n<p>Unlike traditional curls, you'll be using a neutral grip with your palms facing each other throughout the entire motion. This slight change in hand position can <strong>target different muscles and improve your mobility<\/strong>.<\/p>\n<p>Hammer curls not only challenge your arm strength but also promote <strong>stability in your upper body<\/strong>. Try them out and see the difference for yourself.<\/p>\n<p><strong>You can grow bigger arms AT ANY AGE. You simply need to do the PROPER exercises, sets, reps, and form.<\/strong><\/p>\n<p style=\"text-align: center;\"><em>Check out our hammer curls video tutorial, that highlights three form tips for BIG GAINS!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/5FAuyZuvJFg?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2>Hammer Curls: A Step-By-Step Guide<\/h2>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/39.png);\">\n<ul>\n<li>Stand shoulder width apart with your knees soft and core tight.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/40.png);\">\n<ul>\n<li>Hold the dumbbells loosely at your sides.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/41.png);\">\n<ul>\n<li>Alternating arms, curl the weight up across your body, keeping your hand in the same position (do not supinate your hand). Squeeze your biceps at the top.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/42.png);\">\n<ul>\n<li>Lower the weight slowly and controlled back to the start position.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/43.png);\">\n<ul>\n<li>Complete on each arm for the prescribed number of reps.<\/li>\n<\/ul>\n<\/li><\/ul>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Pro Tip 1:<\/strong> We recommend starting 3 sets of 12-15 reps (each arm).<\/div><\/div><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Pro Tip 2:<\/strong> Flex your triceps at the bottom of the movement to increase the tension of each contraction.<\/div><\/div><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Want more?<\/strong> To learn more exercises that you can use in your training, visit our complete exercise library on the <a href=\"https:\/\/www.youtube.com\/@Fitfatherproject?utm_source=blog-post&utm_medium=text-link&utm_term=hammer-curls&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Father Project YouTube Channel<\/a>.<\/div><\/div><\/span><\/p>\n  \n  <div class=\"bottom-box author-box-wrap auth4\">\n    <div class=\"author-info\">\n        \n    <div class=\"author-img\"><div class=\"a-thumb\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=150&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=300&#038;d=mm&#038;r=g 2x' class='avatar avatar-150 photo' height='150' width='150' \/><\/div><\/div>\n        \n    <div class=\"author-details\">\n        <h3>Stuart Carter, <span class=\"ajob\">Dip. PT, Precision&nbsp;Nutrition&nbsp;1 <br>C.O.O., <a href=\"https:\/\/www.fitfatherproject.com\/\">The Fit Father Project<\/a><\/span><\/h3>\n   <h3><\/h3>\n      <\/div>\n        <\/div>\n    \n      <div class=\"clear\"><\/div>\n    <div class=\"author-desc\"><p>Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.<\/p>\n<p>Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.<\/p>\n<p>After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves\u2026 Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.<\/p>\n<\/div>\n        <!--<div class=\"author-nickname\"><strong><u>Brotherhood Nickname:<\/u><\/strong> <\/div>-->\n            <!--<div class=\"author-rights\"><strong><u>Bragging Rights:<\/u><\/strong> <\/div>-->\n      <\/div>\n\n  \n  <div class=\"sales-box-wrap\">\n     <h2>Here\u2019s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength\u2026 Working Out Just 3 Hours Per Week...<\/h2>\n     <p>This proven <strong>\"Old School Muscle Program For Guys 40+\"<\/strong> combines the \u201cold school\u201d bodybuilding secrets with the \u201cnew school\u201d science\u2026 to produce muscle & strength building results fast.<\/p>\n\n     <p>Only for guys 40+ who want to build muscle.<\/p>\n     <p>If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you\u2019ve been looking for\u2026<\/p>\n      \n      <div class=\"sales-img\"><a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=hammer-curls&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/old-school-muscle-sales-box.png\" alt=\"\"><\/a><\/div>\n      <div class=\"sales-title\">\n          Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:\n      <\/div>\n      \n      <ul>\n          <li>Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:<\/li>\n\n          <li>The 9-Week Muscle Building Program \u2013 safe, joint-friendly exercises<\/li>\n\n          <li> VIP Accountability Coaching \u2013 our Fit Father Team will personally walk you to success, step-by-step.<\/li>\n      <\/ul>\n      \n      \n      \n      <!--<a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>-->\n      <a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=hammer-curls&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>\n      \n      \n      \n<\/div>\n  <!--<div class=\"sales-box-wrap\">\n    <div class=\"sales-title\">If you\u2019re interested in a completely laid out \u201cdone-for-you\u201d muscle building program - designed especially for you as a busy man over 50\u2026<\/div>\n    <div class=\"sales-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2015\/10\/old-school-250cover.png\" alt=\"\"><\/div>\n    <div class=\"sales-content\">\n      <p>Then I\u2019d recommend you read the program overview letter for our <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Old School Muscle Program<\/a> (OSM).<\/p>\n      <p class=\"sales-list-title\">Inside OSM, you'll receive:<\/p>\n      <ul>\n        <li>The simple & delicious Muscle Building Meal Plan<\/li>\n        <li>The awesome Old School Muscle workout plans<\/li>\n        <li>Full Muscle Gain supplement guide<\/li>\n        <li>Key accountability steps to help you through your journey<\/li>\n      <\/ul>\n      <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively... whatever your age!<\/a>\n    <\/div>\n  <\/div>-->\n\n  \n<p>*Please know that weight loss results and health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on hammer curls.<\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/fitness\/'><span>fitness<\/span><\/a>, <a href='https:\/\/www.fitfatherproject.com\/tag\/tutorials\/'><span>Tutorials<\/span><\/a><\/div>\n<p>Want stronger, bigger arms? Hammer curls work your biceps, forearms, grip, and wrist strength, giving you a full arm workout in one move.<\/p>\n","protected":false},"author":4,"featured_media":36116,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[8556,8594,54],"tags":[8595,55],"class_list":["post-17583","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-exercise","category-fitness","category-tutorials","tag-fitness","tag-tutorials","post_format-post-format-video"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hammer Curls: Build Stronger and Bigger Arms<\/title>\n<meta name=\"description\" content=\"Want stronger, bigger arms? Hammer curls work your biceps, forearms, grip, and wrist strength, giving you a full arm workout in one move.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitfatherproject.com\/hammer-curls\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hammer Curls: Build Stronger and Bigger Arms\" \/>\n<meta property=\"og:description\" content=\"Want stronger, bigger arms? Hammer curls work your biceps, forearms, grip, and wrist strength, giving you a full arm workout in one move.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitfatherproject.com\/hammer-curls\/\" \/>\n<meta property=\"og:site_name\" content=\"The Fit Father Project\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitfatherproject\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-11T01:00:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-11T20:16:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/03\/Hammer-Curls.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Stuart Carter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfatherproj\" \/>\n<meta name=\"twitter:site\" content=\"@fitfatherproj\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hammer Curls: Build Stronger and Bigger Arms","description":"Want stronger, bigger arms? Hammer curls work your biceps, forearms, grip, and wrist strength, giving you a full arm workout in one move.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitfatherproject.com\/hammer-curls\/","og_locale":"en_US","og_type":"article","og_title":"Hammer Curls: Build Stronger and Bigger Arms","og_description":"Want stronger, bigger arms? Hammer curls work your biceps, forearms, grip, and wrist strength, giving you a full arm workout in one move.","og_url":"https:\/\/www.fitfatherproject.com\/hammer-curls\/","og_site_name":"The Fit Father Project","article_publisher":"https:\/\/www.facebook.com\/fitfatherproject","article_published_time":"2024-07-11T01:00:22+00:00","article_modified_time":"2024-07-11T20:16:14+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/03\/Hammer-Curls.jpg","type":"image\/jpeg"}],"author":"Stuart Carter","twitter_card":"summary_large_image","twitter_creator":"@fitfatherproj","twitter_site":"@fitfatherproj","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.fitfatherproject.com\/hammer-curls\/#article","isPartOf":{"@id":"https:\/\/www.fitfatherproject.com\/hammer-curls\/"},"author":{"name":"Stuart Carter","@id":"https:\/\/www.fitfatherproject.com\/#\/schema\/person\/709d8e92ef69cca2aaa8a537aa3f17fd"},"headline":"Hammer Curls: Build Stronger and Bigger Arms","datePublished":"2024-07-11T01:00:22+00:00","dateModified":"2024-07-11T20:16:14+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitfatherproject.com\/hammer-curls\/"},"wordCount":428,"commentCount":0,"publisher":{"@id":"https:\/\/www.fitfatherproject.com\/#organization"},"image":{"@id":"https:\/\/www.fitfatherproject.com\/hammer-curls\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/03\/Hammer-Curls.jpg","keywords":["fitness","Tutorials"],"articleSection":["Exercise","Fitness","Tutorials"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.fitfatherproject.com\/hammer-curls\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.fitfatherproject.com\/hammer-curls\/","url":"https:\/\/www.fitfatherproject.com\/hammer-curls\/","name":"Hammer Curls: Build Stronger and Bigger Arms","isPartOf":{"@id":"https:\/\/www.fitfatherproject.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitfatherproject.com\/hammer-curls\/#primaryimage"},"image":{"@id":"https:\/\/www.fitfatherproject.com\/hammer-curls\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/03\/Hammer-Curls.jpg","datePublished":"2024-07-11T01:00:22+00:00","dateModified":"2024-07-11T20:16:14+00:00","description":"Want stronger, bigger arms? Hammer curls work your biceps, forearms, grip, and wrist strength, giving you a full arm workout in one move.","inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitfatherproject.com\/hammer-curls\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitfatherproject.com\/hammer-curls\/#primaryimage","url":"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/03\/Hammer-Curls.jpg","contentUrl":"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/03\/Hammer-Curls.jpg","width":1200,"height":628,"caption":"hammer curls"},{"@type":"WebSite","@id":"https:\/\/www.fitfatherproject.com\/#website","url":"https:\/\/www.fitfatherproject.com\/","name":"The Fit Father Project","description":"Men 40+ | Lose Weight. Get Healthy For Life","publisher":{"@id":"https:\/\/www.fitfatherproject.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitfatherproject.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.fitfatherproject.com\/#organization","name":"The Fit Father Project","url":"https:\/\/www.fitfatherproject.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitfatherproject.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/02\/logo.png","contentUrl":"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/02\/logo.png","width":229,"height":87,"caption":"The Fit Father Project"},"image":{"@id":"https:\/\/www.fitfatherproject.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/fitfatherproject","https:\/\/x.com\/fitfatherproj","https:\/\/www.instagram.com\/fitfatherproject","https:\/\/www.linkedin.com\/in\/anthonybalduzzi","https:\/\/www.youtube.com\/c\/fitfatherproject"]},{"@type":"Person","@id":"https:\/\/www.fitfatherproject.com\/#\/schema\/person\/709d8e92ef69cca2aaa8a537aa3f17fd","name":"Stuart Carter","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitfatherproject.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=96&d=mm&r=g","caption":"Stuart Carter"},"description":"Stuart gained his Diploma in Personal Training &amp; Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification. Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio. After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves\u2026 Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.","sameAs":["visiontechteam"],"jobTitle":"COO","worksFor":"Fit Father Project","url":"https:\/\/www.fitfatherproject.com\/author\/trainerstuart\/"}]}},"_links":{"self":[{"href":"https:\/\/www.fitfatherproject.com\/wp-json\/wp\/v2\/posts\/17583","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitfatherproject.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitfatherproject.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitfatherproject.com\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitfatherproject.com\/wp-json\/wp\/v2\/comments?post=17583"}],"version-history":[{"count":0,"href":"https:\/\/www.fitfatherproject.com\/wp-json\/wp\/v2\/posts\/17583\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitfatherproject.com\/wp-json\/wp\/v2\/media\/36116"}],"wp:attachment":[{"href":"https:\/\/www.fitfatherproject.com\/wp-json\/wp\/v2\/media?parent=17583"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitfatherproject.com\/wp-json\/wp\/v2\/categories?post=17583"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitfatherproject.com\/wp-json\/wp\/v2\/tags?post=17583"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}