Perform a hammer curl LIKE THIS! not…LIKE THAT!
Hammer curls target the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (one of the key forearm muscles).
Due to the neutral position relative to pronation and supination (palms facing your hips, hammer curls are effective for building forearm, wrist, and grip strength; the hammer curl will work more muscle groups and the biceps in ways that regular bicep curls do not. This does not make them better or worse than a standard (supinated) bicep curl; this makes them different…and adds one more reason to add strategic exercise variation to your workout program.
This is how you do a hammer curl correctly, turn your palms to face your hips and isolate these muscles by keeping your elbows fixated at your sides. Notice that my muscles are in control the entire time. I’m not using physics or momentum to my advantage. I’m squeezing throughout the entire range of motion. This is how you do a bicep curl incorrectly.
Notice the lack of control to get the most from these muscles. You want to avoid these short, shallow reps. Moving this quickly makes it impossible to create a muscle connection. Here is a common mistake moving your elbows as you perform the curl; as you get tired, you want to avoid using your hips or back. This will set you up for injury, and you’ll get less from these muscles.
How to perform a hammer curl using the 4-Step Rep:
Step 1:
Tighten your biceps before you move.
Step 2:
Squeeze your biceps (and other forearm muscles) so hard that those muscles bend your elbow. Approximating the weight toward your shoulder while keeping your elbow completely still at your sides.
Step 3:
Squeeze and hold the fully bent elbow position. Squeeze your biceps for 1-2 seconds. You want to ensure you are at the maximal elbow bend while maintaining a fixed elbow position.
Step 4: Using your biceps, control the weight all the way back to the starting position.
Pause briefly, and repeat steps 1-4 throughout the duration of the hammer curl.
#hammercurls #exercisetechnique
