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Hammer curls also primarily target your brachioradialis, which is the strongest muscle in your forearm.  The main functions of the brachioradialis are forearm flexion, supination and pronation.Â. It is the same analogy as the popular chicken-leg syndrome. Get the fundamentals and movement right, and you’ll see the rewards for a long-term in your fitness journey. There are a few ways to do this, and the beauty of the hammer curl is that it’s also very versatile.

What are you waiting for? Or perhaps you have hit a plateau for quite awhile and looking for new arms workout to grow those huge guns! Then, complete the hammer curl slowly and mindfully with the same form as the dumbbell hammer curl. When doing arm curls, the risk of injuries increases significantly on the movement of the last 25% of the elbow’s extension. However, our reviews are based on well research backed analysis.

Rope Hammer Curl: Involves standing straight up and holding a rope attachment secured to a low pulley. What is the effective range of motion? Here are step-by-step instructions for executing this exercise properly. Next, slowly lower the dumbbell downwards until your arm is nearly fully extended. Keeping your back straight, contract your biceps to curl the dumbbells upwards. FitnessMonsterr is an independent website that aims to provide the best content about fitness, training, nutrition and product reviews! Check out Best Alternatives to Leg Curls today! The brachialis is the other target muscle group when performing hammer curls. When it comes to bicep exercises, it has to be said that curls are most definitely many people’s exercise of choice, and although bicep curls are very efficient bicep exercises, so too are dumbbell hammer curls. The dumbbell hammer curl increases hypertrophy in both of these muscles. No spam, notifications only about new products, updates.

Newbie Runners: How to Stay Motivated and Keep Running! Do take note that due to our bodies built differently, there will be certain exercises that will strain your joints more than others. Also known as the neutral-grip biceps curl, hammer curls are a biceps curl variation. Always feel free to reach out with any questions, comments, or concerns at kenler@anabolicaliens.com. Do you like training legs but looking for alternatives to shock your leg muscles? Why do we not use full range when working out the arms? In fact, the hammer curl is a variation of the regular bicep curl. This hammer curl variation engages the biceps, brachialis, and forearms, as well as the smaller muscles in your hands and wrist. Hammer curls primarily work your brachialis. Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. Dumbbell hammer curl. Your email address will not be published. Let’s take a look at four different variations of the dumbbell hammer curl and how they’re performed effectively, safely, and correctly: Seated hammer curls This means that the biceps and forearms are forced to do all of the work. Primary Movers: Biceps. Hammer Curl Variations Switch things up by incorporating hammer curl variations into your routine: seated hammer curls (curling both weights at once or one at a time, as described above), incline hammer curls (lie face-up on a bench set to a 45-degree incline, letting your arms hang to the side), and cross body hammer curls (alternately curling each dumbbell to the opposite shoulder).

Incline Hammer Curl: Performed by sitting on an incline bench and holding a dumbbell in each hand, hanging at your sides. The hammer curl is a premier upper arm exercise. However, the big advantage of using cables is that they keep constant tension on the muscles at all angles and throughout the entire range of motion. What is the full range of motion? Stand up straight and make sure there’s resistance so that the portion of the weight stack that you selected is not touching the rest of the weight stack. Variations. To begin, stand in a comfortable position in front of your weighted barbell. Dumbbell Hammer Curls. Hold and squeeze for a second before lowering both dumbbells back down to the starting position. Therefore, it seems to have advantages that make it worth including in your training regime. Assume a standing position with your feet close together and your back straight.Â. The cable hammer curl is a very simple exercise. Repeat! Otherwise, you’re just wasting your time and putting yourself at risk for injury. The neutral grip of the dumbbell hammer curl forces your forearm muscles to activate and support your wrists throughout the motion. Get the best equipment to start training proper! Begin by grabbing the band itself with both hands and your palms facing each other. The advantage of this variation may be that it allows for more weight to be used. Secondary Muscles: Brachialis, brachioradialis. Contract your biceps to bend your arms and curl the dumbbells upwards. We are a strong believer in not making exercises complex, but yet focus on full contraction that provides great intensity for the targeted muscle groups. For the latest news and updates please follow us on, How To Incorporate The Cable Hammer Curl Into Your Training Routine. The gravity and controlled free movement of the weights allow you to engage your targeted muscle groups more efficiently. Hammer curls are typically included with biceps training, however, there are a few different ways to incorporate this non-negotiable exercise in your workouts.

Switch things up by incorporating hammer curl variations into your routine: seated hammer curls (curling both weights at once or one at a time, as described above), incline hammer curls (lie face-up on a bench set to a 45-degree incline, letting your arms hang to the side), and cross body hammer curls (alternately curling each dumbbell to the opposite shoulder). If you want to lift for strength, grab a pair of heavier dumbbells and stick to the 6-8 rep range for 3-4 sets.Â, Many weightlifters tend to round their back when doing hammer curls.Â. Refer to the animation above. This will have long term benefits when performing other workouts as your grip will get stronger. Shoulder Press – A Guide and Tips You Should Know Before Doing It! It should feel like you are "dragging" the barbell up your body. And we’ll definitely cover that aspect after we go over the more important ones first.

However, the big advantage of using cables is that they keep constant tension on the muscles at all angles and throughout the entire range of motion. As you can see in the picture below, the Biceps Brachii of the long head (on the inner muscle) is being engaged to a greater extent when doing the hammer curls, as compared to the underhand-grip bicep curl. Find out if you’re safe! However, this is not a true bicep exercise, as it mainly targets your brachialis muscle in your upper arm.Â, If you want to improve your arm size, strength, and aesthetics, the hammer curl is for you!Â. Thank you for being a part of the Anabolic Aliens community. Hammer Curls help build the brachialis and brachioradialis in a way other curl variations simply do not, allowing you to develop additional strength and size. Bring your elbows and shoulders back slightly as you curl the barbell upwards. Usually, this happens because they try to lift too much weight. We recommend progressive overloading method. Here’s what to do: These are unusual bicep exercises but are extremely efficient and easy to master. Instead, make sure your back is straight and engaged in order to challenge yourself in the safest way possible.Â. This mistake is stealing major gains that can be made during the eccentric portion of the exercise motion. Your email address will not be published. Check out as we uncover the true weight of the Trap Bar! The movement will be diagonal across your body but will still engage the forearms and Brachialis greatly! Most individuals who use the Hammer Curl choose this variation because it places less stress on the wrist, and also strengthens the joint. Since the “hammer position grip” is relatively more difficult to hold and stabilize compared to the regular supinated underhand-grip of the dumbbells, it indirectly trains the strength of your grip. Follow me on Twitter, Facebook, Pinterest and Bloglovin to get regular updates. Cardio – A Complete Guide [For Weight Loss + Muscle Gain + Endurance]. Keep your shoulders neutral, elbows close to your sides, then curl the weight up to the top and squeeze. It also stabilizes the forearm during elbow flexion and facilitates the opposite action of whatever the position of the forearm (e.g. In the case for arm curls, it will be from the top of the curl up to about 80% extension of the elbow. Ever wondered how heavy is the trap bar?

You can do hammer curls before your biceps curls without having to worry about really tiring out the biceps before you get to them. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Leave your email to get our weekly newsletter. Hammer Curl Variations. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. When using kettlebells for hammer curls, your arms are under constant tension throughout the movement. However, dumbbells may allow for slightly freer range of movement, and they’re no doubt a more convenient training tool that does not require any setup. While it’s not a must, we really like it because it offers the constant tension on the muscles regardless of the angle and range of motion. Required fields are marked *. During hammer curls, the brachioradialis and brachialis take the brunt of the work. This rounded back position compromises the safety of your spine and can easily lead to injury. Since the Hammer Curls primarily work the Brachialis & Brachioradialis muscle groups, it will ensure that the outer part of the biceps and biceps are growing as well. Grab a dumbbell in one hand and stand upright behind an incline bench set at around 75 degrees. Keeping your upper body still and your palms facing each other, slowly curl the dumbbells upwards until the dumbbells are roughly level with your shoulders.

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