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Try this Bicep Hammer Curl Finisher workout to breed 3D arms



One of your goals in the gym might be for your muscles to jump off the metaphorical side and stand out in a world of 2D bodies. To give your arm's day more depth to achieve this look, consider this step a full-fledged 3D pump.

Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. uses the 3D Hammercurl with a parallel turn to challenge his biceps and finish a session.

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"This curl is a strong way to end a biceps workout, or a great way to get a quick pumping night on Friday night," says Samuel. "[The exercise] addresses three parts of the arm that contribute to the overall picture that will make you jump out of your shirt: Biceps, brachialis (the small bale muscle that lies just below the biceps and gives your arm the" 3D "look)

To perform the move you only need a set of dumbbells, so if you want to try this at home and need a versatile pair, you should try this adjustable option from Bowflex too hard to get started – there is one Plenty of rotation and movement to push you forward, but once you're familiar with the form, Samuel says they could be heavier than your regular biceps curls.

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  • Hold a dumbbell Couple for a hammer, the palms facing each other.
  • Perform a Hammer Curl Repeat. On the way down, stop when your forearms are parallel to the ground. Hold for a count.
  • After counting, rotate the weights so that your palms face the ceiling. Hold this position for a count.
  • Reduce the weight.

    The key here is the workload you give to the brachialis, the muscle that bends your elbow joint. "If you get into this parallel break, challenge your brachialis isometrically," says Samuel. Once you turn your palms over, the supinated position (palm up) is controlled by the bicep, causing you to hit several sweet spots in the pump.

    Add the 3D Hammercurl with a parallel turn on your arm days with 3 sets of 8 to 10 reps per arm. More tips and routines from Samuel can be found in our complete Eb and Swole workouts. If you want to try an even more engaging routine, consider the program of Eb's New Rules of Muscle .


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