![]() ![]() The speed curl should be done using about 50 percent of what you would typically lift for regular hammer curls. Speed Hammer Curl: Using lighter weights, this is a great variation if you want to have more control over your form during the exercise. Each will work your arms in different ways to help develop them fully. There are quite a few variations for hammer curls. Repeat on the other side to complete one rep. To return to starting position, slowly lower the weight back down while resisting the pull of gravity until you are back at full extension. Keep your wrist straight throughout the movement. Keeping the elbow of your working arm close to your side, curl the weight toward your shoulder as you bend at the elbow. Grip firmly and maintain the same tension throughout your arm.įor a dumbbell, hold them in both hands and position them so they rest on your sides.įor the most effective hammer curl, we recommend you use a full range of motion and focus on squeezing and contracting your muscles at the top portion of the movement. Grip firmly and maintain the same tension throughout your arm.įor a cable handle, hold it with palms facing toward you. Hold onto either an EZ bar, cable handle, or dumbbell with the arm that is on the same side as your dominant hand.įor an EZ cable bar, hold it with palms facing away from you. To do a hammer curl, stand straight with your feet shoulder-width apart. This means that the brachialis muscles are targeted more than they are with a regular bicep curl. The main difference between a hammer curl and a bicep curl is that a hammer curl uses one side of the arm at a time. ![]() Because of this, hammer curls are great if you have a limited range of motion on “regular” bicep curls or want to focus on building more lower arm strength/mass.įor some people, they’re also good for potentially increasing grip strength – but don’t quote us on that one! Hammer Curls Vs. The brachialis is located beneath your upper arm muscle (Brachii), making it a bigger muscle overall. The muscles worked are the same as the traditional curl: the brachialis and biceps. ![]() Hammer curls are very targeted exercises. This can be helpful to create a fuller look in your arms, but it’s important to note that this is only true when using a cable bar. Hammer curls can also be a good exercise for targeting the brachialis, which is located on the outside of the arm. This can be ideal if you have an injury, or find that some other exercises irritate your elbow. The primary benefit of hammer curls is that they are easier on the elbow joint, making them a more comfortable exercise. ![]()
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