Larger, stronger arms are normally excessive on the listing of priorities for some lifters, even when they half-whisper it for worry of being labeled “a bodybuilder,” as if there’s something flawed with coaching particularly so as to add muscle.
Whereas there are numerous styles of curls to work the biceps with completely different angles or gear, most lifters overlook how merely holding a dumbbell in a different way can have an effect on muscle recruitment and general progress.
The hammer curl makes use of a easy thumbs-up place to extra instantly work the forearm muscular tissues and emphasize a distinct a part of the biceps, resulting in extra progress, greater arms, and a stronger grip. Right here’s why this basic dumbbell curl shouldn’t be neglected.
The best way to Do the Hammer Curl
There’s probability that anybody who’s picked up a pair of dumbbells has carried out a hammer curl, or one thing that was purported to be a hammer curl. It’s an instinctive motion that may be made much more efficient when following some easy method pointers.
Step 1 — Seize Dumbbells Accurately
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Start standing with a pair of dumbbells at your sides together with your palms going through your physique and your thumbs pointing ahead. Quite than gripping instantly within the middle of the deal with, barely offset your grip to have your pinky close to the decrease weight plate. This requires better grip and forearm recruitment throughout the train. (You may middle your hand on the deal with should you desire.) Flex your triceps to make sure a straight arm and absolutely locked out beginning place.
Kind Tip: The offset grip barely shifts the dumbbell’s middle of gravity ahead and requires you to squeeze more durable throughout every rep to take care of management of the load. Gripping with a typical, completely centered grip requires much less gripping energy. Offsetting your grip to have your thumb touching the highest weight requires even much less grip energy. Experiment with every slight variation as a means of adjusting the train’s depth.
Step 2 — Curl the Dumbbells to Your Shoulders
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Bend your knees barely, pull your shoulder blades again, and flex your abs to make sure an upright posture. Flex your biceps to curve the load to your entrance deltoids.
The “hammer curl” will get its identify from the visible cue of hammering a nail, so hold your wrists impartial, your palms going through one another, and your fingers in a vertical line all through the train. Because the weights method your shoulders, permit your elbows to come back ahead barely, letting the dumbbells contact the entrance of your shoulders.
Kind Tip: With most curls, the elbows ought to stay pinned to your ribs for optimum stress. Nonetheless, the hammer curl considerably recruits the lengthy head of the biceps, which additionally performs a task in transferring the higher arm on the shoulder. Permitting the elbows to come back ahead, barely, by transferring on the shoulder lets the lengthy head contract much more strongly. (1) Don’t permit the shoulder motion to develop into a wild swing. Use a managed movement.
Step 3 — Decrease to Full Extension
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As soon as the weights contact your shoulders, reverse course. Maintain your arms pointed in the identical course, together with your palms going through one another and your fingers stacked vertically. Decrease the weights beneath management till your arms are absolutely prolonged within the beginning place.
Kind Tip: Resetting on the backside of every rep and attaining a full stretch by contracting the triceps might look like “resting” the biceps, nevertheless it permits a most vary of movement which contributes to general progress. It additionally helps to forestall dishonest by making it harder to swing the weights right into a curled place.
Hammer Curl Errors to Keep away from
The hammer curl might look like a easy motion, which it actually is, however which means there’s even much less purpose to cheat and fewer room for error. Listed here are the commonest method errors.
Rotating Your Arms
A “hammer curl” together with your arms positioned any means apart from thumbs-up is not a hammer curl. Altering your hand and wrist place isn’t essentially flawed, it’s only a completely different train emphasizing completely different muscular tissues.
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It’s like performing a barbell flat bench press, however gripping the bar together with your arms almost touching as a substitute of being barely exterior shoulder-width. It’s nonetheless a legitimate train, nevertheless it’s now a close-grip bench press which emphasizes the triceps, not a barbell flat bench press which emphasizes the chest.
The identical precept applies to hammer curls; it’s meant to be accomplished together with your arms vertical and your palms going through one another. A distinct grip creates a distinct train.
Keep away from It: Be sure you’re doing hammer curls, not pronated (palms down) curls, supinated (palms up) curls, or an angled grip in-between. Maintain the “hammering a nail” visualization in your thoughts. You wouldn’t, couldn’t, and shouldn’t hammer a nail with an angled swing, so you should definitely hold your thumbs up.
Swinging Your Physique
One of the crucial frequent errors with hammer curls is swinging your torso to carry the weights up from the underside. Not solely does this enhance pressure on the decrease again, nevertheless it reduces biceps activation by beginning the train with momentum moderately than muscular energy.
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Higher physique swinging can typically be brought on by making an attempt to elevate too heavy, however many lifters instinctively swing their physique for each rep of each set whatever the weight, as if it’s the best way the train “ought to” be accomplished.
This unconscious motion is an indicator that they’re not treating the hammer curl with the identical deliberate intention as they doubtless do for squats, deadlifts, or different extra concerned workout routines.
Keep away from it: Start every rep from a strict upright posture together with your arms at your sides, your abs tense, and your shoulders pulled again. Bracing and contracting your abs whereas curling could make higher physique swinging extra noticeable and extra preventable. Elevating the weights at a barely slower pace may also discourage swinging.
Advantages of the Hammer Curl
The hammer curl recruits the muscular tissues of the higher arm in addition to the decrease arm, delivering extra general outcomes than many different curl variations.
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The elevated muscle activation and potential for comparatively heavier weights make the hammer curl appropriate for all kinds of targets.
Larger Biceps
As a result of the biceps are answerable for elbow flexion (curling and bending), the biceps are instantly activated throughout hammer curls. This makes them a key participant to including measurement to your higher arms.
Larger Forearms
Few lifters do direct forearm work, however hammer curls are a easy and efficient solution to construct the muscular tissues beneath the elbow in addition to above it. The impartial (thumbs up) hand place will increase stress on a number of muscular tissues of the forearm in comparison with supinated (palms up) curls.
Elevated Grip Energy
Constructing a stronger grip can’t solely carryover to enchancment in different workout routines, it has additionally been related to improved general well being. (2) Hammer curls are an environment friendly means to enhance grip energy without having so as to add particular grip-building workout routines into your common exercise program.
Muscle mass Labored by Hammer Curl
Curls are to greater biceps what espresso is to mornings — merely needed. The hammer curl, nonetheless, works extra than simply the biceps.
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The particular hand place recruits a wide range of muscular tissues within the higher and decrease arm, making it an essential addition to an arm exercise.
Biceps Brachii
The biceps brachii is “the biceps muscle” on the entrance of the higher arm. It’s composed of two separate heads, the lengthy head on the outer a part of the biceps and the quick head discovered working alongside the inside a part of the biceps.
Each heads are linked to the elbow, with the quick head attaching to the higher arm bone and the lengthy head attaching to the shoulder blade simply behind the shoulder joint. Due to this, each elements of the biceps are concerned in flexing or bending the elbow, and the lengthy head can also be activated when elevating the arm on the shoulder. Each heads are additionally strongly activated when rotating the wrist palm up and palm down (supination and pronation).
Brachialis
The brachialis is taken into account a “hidden” muscle as a result of it’s not typically seen and is situated beneath biceps brachii, close to the elbow. When the brachialis will increase in measurement, it may basically “push” the biceps larger, contributing to a bigger arm measurement general.
Its main operate is to flex and bend the elbow and it’s not concerned in supination or pronation. For that reason, a neutral-grip (palms going through one another) places the brachialis in a powerful mechanical place. (3) That is additionally why you’ll be able to sometimes use extra weight with any neutral-grip curling, rowing, or pulling in comparison with a pronated or supinated grip.
Brachioradialis
The brachioradialis runs alongside the thumb-side of the forearm, contributing important muscle measurement notably close to the elbow. It stabilizes the forearm throughout arm motion and instantly acts as an elbow flexor.
Forearms
The wrist flexors make up the majority of the decrease arm on the palm-side of the forearm, whereas the wrist extensors are discovered on the highest facet of the forearm. Each muscular tissues are closely concerned in any grip-intensive train, just like the hammer curl. The wrist flexors work actively to carry the load in place whereas the wrist flexors present stability.
Who Ought to Do the Hammer Curl
The hammer curl isn’t simply used for rising arm measurement. It actually does play an enormous position in arm coaching, nevertheless it additionally carries over to assist different lifts, making it helpful for strength-focused lifters in addition to these prioritizing muscle measurement.
Lifters Coaching for Extra Muscle
The hammer curl will assist to pack measurement onto your arms, together with the customarily uncared for forearms. Whereas some lifters could also be reluctant to incorporate direct arm coaching of their exercise because of time or effectivity issues, the hammer curl is a wonderful option to reap most measurement advantages from only one train.
Lifters Coaching for Energy
Stronger arms and a stronger grip can carry over to any train that places weight in your arms. Having a safer grip on the bar, whatever the particular train, may also help to enhance bar management and stability. A stronger grip additionally instantly advantages all forms of pulling workout routines, from deadlifts and pull-ups to barbell or dumbbell rows.
The best way to Program the Hammer Curl
Simply because it’s an “arm curl” doesn’t imply the hammer curl ought to be handled with mild weights and excessive reps. Right here’s find out how to match hammer curls into your plan for higher outcomes.
Heavy Weight, Low to Average Reps
As a result of the hammer curl makes use of a neutral-grip, the arms are put right into a considerably stronger pulling place than if the arms have been palm-up. This allows you to transfer heavier weights with out sacrificing method. 4 to 5 units of six to eight reps turns the hammer curl right into a severe strength-builder without having to swing the weights round.
Average Weight, Average Reps
Coaching hammer curls with a traditional bodybuilding-style method utilizing three to 4 units of 8 to 12 reps is a dependable solution to construct arm measurement with this basic train. This sort of exercise ought to ship a superb pump within the forearms and biceps.
Hammer Curl Variations
The hammer curl is primarily distinctive for its particularly impartial hand place. There are a number of easy and efficient variations of the fundamental hammer curl to fine-tune the outcomes to your particular wants.
Single-Arm Hammer Curl
Coaching unilaterally (one facet at a time) permits you to use a barely heavier weight in both hand in comparison with lifting each side collectively. (4) Coaching both sides individually additionally permits you to extra particularly handle pure energy discrepancies, since one facet of the physique is usually stronger than the opposite.
One other important good thing about the single-arm hammer curl is stricter method. Particularly, by bracing the non-working arm on the again of a bench, upright publish, or secure object, you’ll be able to create extra stability and be sure that you don’t use any upper-body momentum.
Cable Rope Hammer Curl
Curling utilizing a cable supplies fixed stress and will increase the general muscle-building stimulus. The rope attachment permits you to use a neutral-grip, in comparison with straight-bar attachments.
Cable hammer curls additionally make it harder to cheat together with your torso as a result of the cable disperses a lot of the momentum that might be transferring the load and retains stress on the goal muscular tissues.
Pinwheel Curl
The pinwheel curl, typically known as the cross-body curl, modifications the vary of movement by sliding the load throughout the physique moderately than remaining prolonged in entrance. This barely shortened vary of movement modifications the stress on the muscular tissues, recruiting the brachialis and additional emphasizing the lengthy head of the biceps.
As a result of the load is nearer to your physique’s middle of gravity, a heavier weight can be utilized in comparison with commonplace hammer curls. Pinwheel curls are sometimes accomplished one arm at a time or alternating arms with every repetition.
Hammer Curl Alternate options
Most lifters may be overwhelmed with curling choices. Listed here are a handful of choices to include along with, or as a substitute of, the hammer curl.
Supinating Curl
The traditional supinating curl includes rotation throughout the train, starting with the weights going through the physique within the backside and the palms going through up within the prime place. This recruits each heads of the biceps brachii extra considerably as a result of they work to rotate the forearm.
By specializing in “twisting the pinky up” on the prime of the curl, the biceps contract absolutely. Most lifters are shocked by the extraordinary muscle activation from this straightforward method adjustment.
Reverse Dumbbell Curl
Reverse dumbbell curls use a palms-down grip all through the train. This de-emphasizes the biceps brachii and places elevated muscular stress on the brachioradialis, brachialis, and wrist extensors.
This neglected train is a wonderful selection for prioritizing decrease arm measurement and energy, as a result of the biceps are usually not considerably activated.
Incline Curl
The incline curl is a bodybuilding staple. Utilizing a high-angle incline bench permits the arms to stretch behind the torso within the backside place, which considerably prompts the lengthy head of the biceps.
Incline curls additionally encourage strict kind, as a result of stretch within the backside place in addition to the absolutely supported seat again which helps to forestall swinging. Be certain to not lean ahead, which reduces the incline and defeats the aim of the train. Maintain your head and shoulders in touch with the pad.
FAQs
What number of completely different curls ought to I do in every exercise?
Programming direct arm coaching, like curls, right into a exercise plan means strolling a nice line between effectivity and effectiveness. Few lifters have to dedicate an enormous chunk of time (a number of workout routines on a number of days per week) to coaching arms. Nonetheless, the opposite excessive (zero direct arm coaching) can compromise outcomes and ultimately result in arms that do require a major quantity of consideration.
Usually talking, in case your aim is to construct bigger arms, incorporating one or two completely different workout routines two to a few days per week ought to be ample, relying in your general coaching cut up and the precise units and reps. In case your aim is primarily energy, not measurement, instantly coaching biceps with one or two workout routines a few times per week may be an efficient and environment friendly plan.
Why does my elbow damage throughout the train?
If hammer curls irritate pre-existing elbow ache, you’re doubtless not maintaining your wrists in a impartial place throughout the curl. By rotating the wrist palm up or palm down, you could be rising pressure on the tendons and supportive tissues of the elbow.
Cut back the load and concentrate on sustaining a vertically stacked hand when elevating and reducing the load. Lifting with a slower tempo may assist to dial in good method.
Decide Up The Hammer Curls
To paraphrase an previous saying, “Whosoever performs hammer curls, in the event that they be constant, shall possess greater and stronger arms.” It’s a helpful elevate for physique-focused lifters in addition to performance-based lifters, and is a perfect selection for mixing measurement and energy right into a single arm train.
References
- Chalmers PN, Cip J, Trombley R, et al. Glenohumeral Perform of the Lengthy Head of the Biceps Muscle: An Electromyographic Evaluation. Orthop J Sports activities Med. 2014;2(2):2325967114523902. Revealed 2014 Feb 26. doi:10.1177/2325967114523902
- Bohannon RW. Grip Energy: An Indispensable Biomarker For Older Adults. Clin Interv Growing older. 2019;14:1681-1691. Revealed 2019 Oct 1. doi:10.2147/CIA.S194543
- Plantz MA, Bordoni B. Anatomy, Shoulder and Higher Limb, Brachialis Muscle. [Updated 2022 Feb 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Accessible from: https://www.ncbi.nlm.nih.gov/books/NBK551630/
- Costa E, Moreira A, Cavalcanti B, Krinski Ok, Aoki M. Impact of unilateral and bilateral resistance train on maximal voluntary energy, whole quantity of load lifted, and perceptual and metabolic responses. Biol Sport. 2015;32(1):35-40. doi:10.5604/20831862.1126326
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