FST7 Tip: Build Wider Biceps with Hammer Curls
May 20, 2023
In this week's FST-7 Tip of The Week powered by Evogen Nutrition, 22X Olympia winning coach Hany Rambod answers the question how do you widen up your biceps? The short answer? Hammer curls!
The Pro Creator recommends cross-body hammer curls to build bigger fuller biceps as NPC Figure Champ Lauren Findley demonstrates the proper form.
Three important tips to remember:
1) Do not swing the weight during hammer curls
2) You want to squeeze and flex on the way up during hammer curls
3) Be sure you have your shoulder slightly forward
Focus on TUT (time under tenston) and the proper form, squeezing the bicep throughout the hammer curls motion.
Watch the full video to learn more about Hany's thought process and tips to effectively target and destroy your arms. Lauren Findley is definitely going to be sore after this one. Give it a watch and follow along!
Related Article: Time Under Tension: Your Best Friend with Limited Equipment.
FST7 Advanced Tip – pose, hold and squeeze in a front double bicep for 15-30 seconds depending on your level of training.
Related Article: What’s the Deal with FST-7? Why Should You Use It?
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