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@ccn_app: DELTA REIGN PULL RATES 🚨🚨

ccn_app
ccn_app
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Region: US
Tuesday 10 November 2026 22:37:33 GMT
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caselan21
Caselan :
First ETB 😅😅😅
2026-11-10 23:21:57
1
biscuit_princess
Biscuit Princess :
I got the gold card on my 1st pack lmao
2026-11-11 01:39:04
0
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EZ Bar Hammer Curls... great for grip, forearm and brachialis. This is the same basic movement as the Two Barbell Hammer Curl I posted previously (I only have one EZ curl bar so this is a one-arm version :) This version is more accessible since the EZ bar is about 20 lbs rather than 45 lbs and way shorter so you don't have to worry about clocking somebody with a long bar. This one is more adjustable, too, since you can start lighter. I've got 30 lbs on the bar (15 on either end), so grand total of 50 lbs for the curl itself. Grip right in the center of the bar (I had the center convex/rounded part pushing into my hand and that felt better, but the other way was good, too - use whichever orientation you like). Then hammer curl the entire bar up. Use a CONTROLLED movement here... this is not a fast, heaving hammer curl. Grip HARD on the bar and focus on using MUSCLE to move the weight. And yep, there IS front delt involvement but I didn't find it was a detriment to the tension on the grip or forearms. For the right arm, I opted to put my back against the rack rail. This is a good way to go but not 100% necessary. I found it helps with minimizing body movement. I like this hammer curl variation better than dumbbell hammer curls, to be honest. I find it gives you more bang for the buck in terms of grip and forearm work. --- Want to build big arms FAST? Do THIS specialization program for 3 weeks...Link in bio #hammercurls #biceps #gripstrength #forearms #nicknilsson
EZ Bar Hammer Curls... great for grip, forearm and brachialis. This is the same basic movement as the Two Barbell Hammer Curl I posted previously (I only have one EZ curl bar so this is a one-arm version :) This version is more accessible since the EZ bar is about 20 lbs rather than 45 lbs and way shorter so you don't have to worry about clocking somebody with a long bar. This one is more adjustable, too, since you can start lighter. I've got 30 lbs on the bar (15 on either end), so grand total of 50 lbs for the curl itself. Grip right in the center of the bar (I had the center convex/rounded part pushing into my hand and that felt better, but the other way was good, too - use whichever orientation you like). Then hammer curl the entire bar up. Use a CONTROLLED movement here... this is not a fast, heaving hammer curl. Grip HARD on the bar and focus on using MUSCLE to move the weight. And yep, there IS front delt involvement but I didn't find it was a detriment to the tension on the grip or forearms. For the right arm, I opted to put my back against the rack rail. This is a good way to go but not 100% necessary. I found it helps with minimizing body movement. I like this hammer curl variation better than dumbbell hammer curls, to be honest. I find it gives you more bang for the buck in terms of grip and forearm work. --- Want to build big arms FAST? Do THIS specialization program for 3 weeks...Link in bio #hammercurls #biceps #gripstrength #forearms #nicknilsson


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