"Maximize Bicep Growth with These Hammer Curl Variations"

Professional bodybuilder and trainer John Meadows shared four variations of hammer curls to target the brachialis and biceps in different ways and help build bigger and wider arms. These variations include standing traditional hammer curl, pinwheel curl, leaned back hammer curl with bench assist, and hammer curl on a preacher bench. Meadows recommends incorporating at least one of these variations in every bicep workout and varying the rep range. Building bigger biceps requires consistent effort and dedication to strength training and nutrition, and the rate of growth depends on various factors. Strength training has numerous benefits for physical and mental health.