Hammer curls helped rookie pro "Big Ramy" stun the bodybuilding world.
Like
King Kong rampaging in Manhattan, another foreign behemoth arrived in
the Big Apple and caused a sensation this past year. Behold
bodybuilding’s newest phenomenon, Mamdouh “Big Ramy” Elssbiay. Near the
end of 2011, this 5'9" Egyptian weighed an ordinary 200 pounds and was
just a “random dude in the gym.” Incredibly, he rapidly packed on enough
muscle to dominate the Amateur Mr. Olympia the following year. Then,
last May, the 28-year-old won his professional bodybuilding debut, the
New York Pro, tipping the scales at a mind- jarring 288.
There was nearly 50% more of him than there had been just 18 months earlier! Seemingly as wide as he was tall, Elssbiay’s size even dwarfed other giants in the New York lineup. Big Ramy lives just above the Kuwait gym where he trains and works, so the tools of his trade are always just a staircase away. More often than not, on arm day the tool he chooses to pound the outer biceps and brachialis is the hammer curl.
Keep your thumbs up and pinkies down throughout each rep.
Curl dumbbells straight up and down to each shoulder; this will mimic a hammering motion in each hand.
Dumbbell
Hammer Curl 4 10-12
Preacher Curl 4 10-12
Rope Hammer Curl 4 10-12
► 2013 New York Pro winner
There was nearly 50% more of him than there had been just 18 months earlier! Seemingly as wide as he was tall, Elssbiay’s size even dwarfed other giants in the New York lineup. Big Ramy lives just above the Kuwait gym where he trains and works, so the tools of his trade are always just a staircase away. More often than not, on arm day the tool he chooses to pound the outer biceps and brachialis is the hammer curl.
HAMMER CURL TIP SHEET
Hammer curls can be performed with dumbbells, a parallel-grip bar, or a rope on a cable.Keep your thumbs up and pinkies down throughout each rep.
Curl dumbbells straight up and down to each shoulder; this will mimic a hammering motion in each hand.
Elssbiay’s Biceps Routine
EXERCISE SETS REPSDumbbell
Hammer Curl 4 10-12
Preacher Curl 4 10-12
Rope Hammer Curl 4 10-12
PRO TIP:
“I believe in strict form for arms. Cheating would help me use heavier weights, but it would rob me of the control I need to target the muscles.”ELSSBIAY’S CAREER HIGHS
► 2012 Amateur Mr. Olympia winner► 2013 New York Pro winner