Hammer curls are a great arm exercise that can really help increase biceps size, all thanks to the change in wrist direction compared to a standard biceps exercise. But good form is vital.
Hammer curls are Biceps exercise It targets not only the head of the biceps (which is also targeted with traditional biceps exercises) but also the sides of the biceps. For biologists, the hammer undulations specifically target the elbow muscles, which include the biceps brachii, brachialis and brachialis, he says. Healthline.
This muscle is responsible for raising your hand to your shoulder, that is, the one that helps you bring back 20 beers during the weekend.
Therefore, as the hammer exercise is an important and beneficial exercise for the biceps, this is an exercise that you really want to include in your workout routine. But, as with any other exercise on the planet, good form is more important than how much weight you lift.
WATCH: Nick Cheadle shows how to properly perform hammer ripples.
What is the correct form of the hammer braid you are asking? Nick Cheadle has the answer. Taking to Instagram, Nick highlights a common mistake people make when performing hammer curls: using their shoulders to provide momentum to help with dumbbell curls.
In fact, with undulating hammers, you do not even need to rotate the dumbbells more than 90 degrees. By curling to just 90 degrees, it actually makes hammer curls harder and more effective in one stroke.
How to perform crimp hammer
To perform a hammer exercise, take a dumbbell in each hand and hold them with a neutral grip (palms inward) as opposed to an elevated grip (palms facing up) that you would use for a standard biceps exercise.
Keep your elbows tight to your body and keep them for the duration of the exercise.
Next, simply twist the dumbbells at the same time, until you reach a 90-degree angle. Slowly return to the starting position and repeat the required number of repetitions.
In his video, Nick highlights the difference between how to perform the hammer exercise and how some people may perform it incorrectly.
While he admits that rocking curls involve “the same amount of flexion at the elbow,” performing hammer curls correctly “is more difficult at the top of the rep.” This is because holding the weight in a 90-degree position requires us to engage our biceps a lot more, than if we were simply swinging it toward our face.
If you’re a slinger (not of that kind), you’ll end up engaging your shoulder muscles for half of the movement. This is because “we use our shoulders to push our elbows forward, removing tension from the biceps,” Nick says.
90 degree benefits
We have previously discussed the potential benefits of Merge 90 degree angles In the majority of weight lifting exercises. The insight came from Dr. Joel Seidman, who believes that the joint’s 90-degree angle is a “hidden training secret.”
He added, “When we study the sub-sciences of kinesiology including skeletal muscle physiology, biomechanics, neuromuscular physiology, physics and more, we see that the optimal range of motion for most movements includes 90-degree articulation angles.”
“90 degrees increases muscle activation, strength gains, muscle hypertrophy, joint health and athletic performance, not to mention whole-body stability, mobility, symmetry and more.”
In his examples, Dr. Seidman applied the concept of a 90-degree angle to overhead presses, but also highlighted their usefulness for bicep curls as well.
So combine that knowledge with Nick’s perfect demonstration of how to perform hammer curls, and you’ll be well on your way to getting some bigger arms.
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