Master the 4-Step Rep for Bigger Biceps | Hammer Curl Tutorial
Looking to boost your bicep gains? In this quick tutorial, I’ll walk you through the 4-Step Rep technique using hammer curls. This method is perfect for maximizing muscle growth by focusing on every phase of the movement. Here’s what you’ll learn:
Step 1 - Activation Phase: Tighten your biceps before you move.
Step 2 - Concentric Phase: Continue tightening your biceps and squeeze the muscles so hard that you lift the weights up with control. Be sure to focus on full engagement of the muscles that bend your arm (biceps, brachialis, brachioradialis).
Step 3 - Isometric Hold at the Top: Squeeze your biceps at the top for 1-2 seconds to enhance the isometric muscle contraction.
Step 4 - Eccentric Phase: Slowly lower the weights over 3-4 seconds to maximize muscle tension.
Rinse and repeat. Continue performing the 4-Step rep for the duration of each set.
Incorporate the 4-Step Rep into your hammer curls, and you’ll notice a serious difference in your bicep development. 💪
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