Arm Blaster Curl (Hammer Grip)

The arm blaster curl is a hammer curl performed with an arm blaster, the curved plate hung from a neck strap that braces the elbows against the torso. Locking the upper arms in place removes the swing and the hip drive that creep in once a set gets heavy, so the biceps and the brachialis absorb the whole load instead of sharing it with the lower back. The neutral grip, palms facing each other from start to finish, pushes extra work onto the brachialis and the brachioradialis, the muscles that sit under the biceps and thicken the upper forearm. Because the cheating is gone, the weight goes down: plan on roughly twenty percent less than your standing hammer curl, and treat 8 to 12 strict reps as the working range. Squeeze hard at the top, lower slowly, and keep the wrists straight throughout. Run it after rows and chin-ups, not before them.