Be as strong as you look and look as strong as you are!
Bodybuilding Supplements ~ Lifting Routines

Hammer Curls
What you gain is determined by you!

Hammer Curls help build the outside of the arm (Brachialis) and the forearm. You should do both arms at the same time when doing curls. This tends to keep you from cheating as most people do when alternating arms. We like to use a fixed handle thumbs up bar if possible. Some people use one dumbbell with their hands on the outside of the dumbbells facing each other, thumbs up. This is OK but eventually you will need to use separate dumbbells or the fixed handle bar on pulley system in order to use enough weight. Your hands face each other instead of upwards un-like doing a db curl.

Grip tight, wrist in position and curl upward with only the lower arms moving at the elbows. At the top go for a hard squeeze, pause for a contraction and lower resisting on the way down. Repeat for the number of sets listed.

Swinging DB Hammer Curls
Take a light DB 25-40 pounds is more than enough for most 400 lb benchers (adjust to your strength and endurance) and start with thumbs facing up lower the DB down and let it swing back contracting your tri-ceps then forward lifting at first with the forearm and finishing with the outside of the bicep to a cramp at the top to the point you feel it in your chest bicep and outside tricep and back down and repeat. We like to do these is a quick manner but not throwing the weight, enough weight where you do lift, go for maximum reps around 50 per set doing both arms at the same time. Do multiple sets of at least 40 reps at a time which may mean lighter weight than you would do with a strict DB Curl. Rest approximately sixty seconds between sets.

We know some say this is a cheat swinging the db but if you do this correctly you will get a hard pump in your tirceps, forearms upper chest and shoulders.

We also do this with heavier weights and for lower reps in a strict manner before doing the high rep swinging db speed reps.

On-Line Product List
Please purchase all of your supplements and other online products available through Chrislift.com TODAY!

CLICK HERE.. to go back to Assistance Work.

Email Chris Lift

Chris Lift's Disclaimer
Statements contained herein have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication. Do not do any of our routines without having been declared physically fit to exercise by your medical professional.