How To: Standing Hammer Curls
Hammer curls are a variation of biceps curls and get their name because…ummmmm…the movement mimics the holding and using of a hammer. This difference helps to not only hit the biceps brachii like traditional curls but it also shifts emphasis to the brachialis and brachioradialis, two overlooked muscles in the arms.
The brachialis is located in the upper arm beneath the biceps brachii and is responsible for flexing the elbow. The brachioradialis is located on the lateral, or radial, side of the forearm and facilitates the bending of the elbow and rotation of the wrist. It’s development of the brachioradialis in particular that can make your forearms the size of Popeye’s and why hammer curls should be included in your arm training.1Fun Fact: Popeye’s forearms were an exaggerated feature based on a stereotype of sailors at the time, as they had larger forearms than the average population on account of pulling tensioned rope and other rigging work involved on the deck of large sailing ships.
INSTRUCTIONS
1). Grab a pair of dumbbells between your hands with your thumbs and index fingers making direct contact with the top underside of the dumbbell head.
2). With your legs spread about shoulder-width apart and a soft bend in your knees, stand with your back straight, chest up, shoulders back, and arms fully extended along the side of your body with your wrists in neutral, or palms facing each other.
3). Brace your core, pin your elbows to the side of your body, and breathe out as you bend your elbows to raise your arms until a 90° angle is created with your forearm and upper arm.2NOTE: It’s sometimes advised to curl the weight up higher toward the shoulder but that’s not instructed here because doing so can take tension off the forearms and transfer it more to the biceps. That being, if your primary reason for doing hammer curls is for the biceps and not the forearms, then do them that way!
4). When your forearms are parallel to the ground, pause for 1-2 seconds and squeeze the biceps and forearms before breathing in as you lower the dumbbells to the starting position in a controlled manner.
5). Pause for 1-2 seconds then repeat.
NOTE (1): The only movement throughout the lift should take place at the elbow joint itself. If the elbows are not tucked and stationary but are instead allowed to move away from the body as you raise the dumbbells, then you’re using too much weight. The same goes for any action occurring in your shoulders or back! Except for your elbows moving at the joint, your body should remain completely still throughout the exercise.
NOTE (2): Once you become too fatigued to perform the exercise with both arms at the same, you may switch to performing the remaining reps and/or sets by alternating between arms for each rep, which means you’ll do one rep with the left arm and then another with the right arm, for example.
For a workout routine that possibly includes standing hammer curls, as well as other exercises geared specifically to your goals, training experience, injury history, and available equipment, then find out more HERE
Glossary: arms, chest, dumbbell, exercise, goal, muscle, reps, routine, training, workout
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