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\n<\/p><\/div>"}, http://www.stack.com/a/why-hammer-curls-build-bigger-arms, http://www.acefitness.org/exercise-library-details/2/10/, https://www.muscleandstrength.com/exercises/standing-hammer-curl.html, http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls, http://www.shapefit.com/exercise-guides/biceps-exercises-hammer-curls.html, http://leehayward.com/blog/hammer-curls-on-the-preacher-bench/. 9. Trust me, those 5lb dumbbells will feel oddly heavy. I like to keep the weights low and the reps high with hammer curls. Hammer Curl Guide. She writes for a variety of companies and publications, including Men’s Health, MyFitnessPal, Everyday Health, and BlueCross BlueShield. Thanks to all authors for creating a page that has been read 118,353 times. Keeping your elbows tucked, your upper arms locked in place (only your hands and forearms should move), and your palms facing inward, curl the dumbbells as close to your shoulders as you can. The dumbbells should rest next to your thighs and your elbows should be straight. Hold this position throughout the exercise. Whether you’re new to this move or not, there are a few ways you can alter the hammer curl to make it easier or harder, depending on what your fitness level and goals are. The hammer curl is a popular weight training exercise to develop the biceps muscle. To help you lift the heaviest weight, try a seated, one-arm braced hammer curl: Sit in a chair with your feet flat, your knees spread wide, and a dumbbell in your right hand. Secondary Muscles: Brachialis, brachioradialis. People with back problems should do it sitting down, ideally with back support of some kind. “Doing different variations of any exercise, including the biceps curl, will help optimize your training adaptations,” says Trevor Thieme, C.S.C.S., Openfit’s senior manager of fitness and nutrition content. You can find here on Twitter here. This variation exercises your forearm along with the muscles that a standard hammer curl works. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. This article was co-authored by Michele Dolan. However, there are some differences you should know about… Keep your palms facing your torso and your elbows close to the body. Pause and then lower the dumbbells back to the starting position. Do not slump or arch your back. You can use a preacher rack to do preacher hammer curls or an incline bench to do incline hammer curls. Hammer Curls Targeted Muscles 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 . Beyond the hammer curl make sure that concentration curls are on your agenda. This article has been viewed 118,353 times. By switching from an underhand grip to a neutral grip, you shift more the work from your biceps (also known as biceps brachii) to two other elbow flexors: the brachialis and brachioradialis. The hammer curl is a very similar movement to the regular bicep curl, however the weight is continually held in a neutral grip, without the typical … The hammer curl… Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate. To make this exercise less challenging you can use lighter dumbbells. 3. Save 5% on 2 select item(s) $9.99 shipping. Trainer’s Tips. Use a heavier weight. Other Curl Variations. Primary Movers: Biceps . Use a heavier weight. References. Here’s a break down of how to do hammer curls properly, as well as tips for adding the move to your workout routine, and multiple reasons why everyone — including you — should be doing it. Step 2: Contract your biceps to curl the weight forward. Keeping the rest of your body still, curl the weight toward your shoulder. The Hammer Curl. Lower it slowly, keeping control over it the whole way down. Barbell Curls. Do not simply allow the dumbbell to drop back to your side, as this does not exercise your muscles. Muscles Targeted: Hammer dumbbell curls primarily target the biceps brachii (2 headed muscle of the upper arm) brachioradialis (forearms) and the brachialis (front of the upper arm).The secondary muscle groups targeted include the anterior deltoids, and to a lesser … Whilst it is an exercise that can be performed by beginners, biceps isolation exercises such as the hammer curl are recommended primarily for experienced … Most weight-lifters focus on their biceps when working their arms; however, there are other important muscles when it comes to building up your arms. https://weighttraining.guide/exercises/dumbbell-hammer-curl Add these 11 moves to your next chest and triceps workout, at hom... Strong back and biceps can be a huge help in your daily life. Step 3: Continue moving the barbell until the biceps are fully contracted and the bar is at shoulder height. To help you lift the heaviest weight, try a seated, one-arm braced hammer curl: Sit in a chair with your feet flat, your knees spread wide, and a dumbbell in your right hand. Pause, and then reverse the movement to return to the starting position. HAMMER CURLS INSTRUCTIONS. Because strong biceps don’t just look good, they also make everyday tasks — like lifting heavy grocery bags and carrying little tykes — a lot easier. The palm of your hand should face your body as you lift. People with elbow problems should not use this exercise. Repeat this move until the set is complete. Others to consider are Zottman curls, preacher curls, concentration curls, and decline dumbbell curls. 1. Here is how you... Dips are an effective way to activate the triceps in your upper arm while activating your core to hold your... 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