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The dumbbell hammer curl is a top-tier arm train.
Whereas it trains the biceps to a excessive diploma, it additionally emphasizes the brachialis and brachioradialis, two smaller muscle mass that considerably add to your general arm measurement.
On this knowledgeable information, you’ll learn to do the hammer curl with correct kind, why hammer curls are so helpful, the muscle mass labored by the hammer curl, frequent hammer curl errors, the most effective hammer curl alternate options and variations, and extra.
The right way to Do The Hammer Curl with Correct Type
To grasp hammer curl kind, cut up the train into three elements: arrange, curl, and descend.
1. Arrange
Arise straight along with your toes shoulder-width aside. Maintain a dumbbell in every hand along with your arms at your sides and your palms dealing with your thighs.
2. Curl
With out twisting your wrist, bend your elbow and curl your proper hand upward till the dumbbell is in entrance of your proper shoulder. Permit your elbow to maneuver ahead barely because the dumbbell rises.
3. Descend
Decrease the dumbbell and return to the beginning place. Don’t let the load fall again to the beginning place or attempt to straighten your arm slowly. The complete “descent” needs to be managed however solely take a few second.
As soon as your proper hand is again at your facet, repeat the sample along with your left hand (to finish one full rep).
Advantages of Hammer Curls
1. They maximize biceps progress.
Research reveals that combining compound pulling exercises involving the biceps with biceps isolation exercises just like the hammer curl maximizes biceps progress.
Doing so means that you can prepare your biceps at completely different angles and thru various ranges of movement, which produces extra balanced and full progress than solely utilizing compound exercises. It additionally ensures you prepare your “bis” with sufficient volume (units) to stimulate progress with out different muscle mass turning into a limiting issue.
2. They prepare your biceps unilaterally.
The dumbbell hammer curl is a unilateral exercise, which implies it trains either side of your physique independently.
Unilateral workout routines are advantageous as a result of they enable you to raise extra complete weight than you’ll be able to with some bilateral workout routines (workout routines that prepare either side of the physique concurrently), which can help you achieve extra muscle over time.
They’ll additionally enable you to set up a stronger mind-muscle connection as a result of you’ve much less to deal with, they’re helpful for locating and fixing muscle and strength imbalance, they usually could enhance athletic efficiency greater than bilateral workout routines.
3. They’re extremely adaptable.
There are a number of hammer curl variations that place your arms in various positions relative to your torso.
For instance, the common hammer curl locations your arms by your sides, the preacher hammer curl locations your arms in entrance of your torso, and the incline hammer biceps curl locations your arms behind your torso.
That is vital as a result of research shows that coaching your biceps along with your arms in numerous positions is likely one of the greatest methods to emphasise the completely different heads of the biceps and construct proportional arms.
Hammer Curl: Muscle tissue Labored
The principle muscle labored by the hammer curl is the biceps brachii (usually shortened to the “biceps”). The biceps muscle mass are on the entrance of the higher arm, between the shoulder and elbow joint, and comprise two “heads:” the quick and lengthy head.
As a result of the hammer curl entails a “impartial grip,” it additionally trains the brachialis and brachioradialis to a excessive diploma. The brachialis is a small muscle that lies beneath the biceps and considerably provides to your higher arms’ measurement and circumference, and the brachioradialis is a forearm muscle that, when effectively developed, provides mass to your decrease arms.
Right here’s how these muscle mass look in your physique:
Widespread Hammer Curl Errors
1. Utilizing momentum.
The issue: Swinging the weights up as a substitute of lifting them reduces how a lot work your biceps must do, reducing the effectiveness of the train and rising injury danger.
The repair: Raise the weights slowly and with management, making certain your biceps are doing the work.
2. Not controlling the eccentric.
The issue: Permitting the load to “fall” again to the beginning place considerably reduces the train’s muscle-building potential.
The repair: Pause for a beat on the prime of the motion, then decrease the weights slowly and with management, sustaining stress on the biceps all through the motion. This managed descent ought to take at the very least so long as the lifting part.
3. Attempting to raise an excessive amount of weight.
The issue: Lifting weights which can be too heavy for you’ll be able to result in poor kind, which makes the train much less efficient and will increase damage danger.
The repair: Use a weight that means that you can preserve good kind. It’s higher to carry out the train accurately with lighter weights than to carry out the train poorly with heavier ones.
The Finest Hammer Curl Options and Variations
1. Incline Hammer Curl
The incline hammer curl entails performing hammer curls whereas seated on an incline bench. The incline place locations your arms behind your physique, altering the angle of resistance and rising the stretch on the biceps, which is useful for progress. It additionally limits your capability to make use of momentum, making certain your biceps do the lion’s share of the work.
2. Preacher Hammer Curl
You carry out the preacher hammer curl on a preacher curl bench, which ensures you utilize strict kind and prevents different muscle mass from “serving to out.”
3. Cable Hammer Curl
To arrange the cable hammer curl, set a cable machine pulley to the bottom setting and fix the rope deal with, then seize one finish of the rope in every hand and carry out the train as you’d with dumbbells. A good thing about the cable hammer curl is that the constant resistance from the cable machine retains your biceps beneath steady stress, which can improve muscle progress.
4. Cross-Physique Hammer Curl
Within the cross-body hammer curl, you curl the weights throughout your physique in the direction of the other shoulder fairly than out in entrance of your torso. Some imagine the cross-body hammer curl targets the biceps’ quick head greater than the common model, although there’s no scientific proof that is the case.
5. Zottman Curl
The Zottman curl combines an everyday biceps curl and a reverse biceps curl. You curl the weights up along with your palms dealing with the ceiling and decrease the weights along with your palms dealing with the ground. Just like the hammer curl, this train trains the biceps and the forearm muscle mass, enhancing grip energy and offering a novel problem to the arm muscle mass.
+ Scientific References
- Costa, Bruna Daniella de Vasconcelos, et al. “Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-Homogeneous Hypertrophy?” International Journal of Sports Medicine, vol. 42, no. 09, 13 Jan. 2021, pp. 803–811, https://doi.org/10.1055/a-1308-3674.
- Schoenfeld, Brad J. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” Journal of Strength and Conditioning Research, vol. 24, no. 10, 2010, pp. 2857–72, https://doi.org/10.1519/JSC.0b013e3181e840f3.
- Jakobi, Jennifer M., and Philip D. Chilibeck. “Bilateral and Unilateral Contractions: Possible Differences in Maximal Voluntary Force.” Canadian Journal of Applied Physiology, vol. 26, no. 1, Feb. 2001, pp. 12–33, https://doi.org/10.1139/h01-002.
- Janzen, Cora L., et al. “The Effect of Unilateral and Bilateral Strength Training on the Bilateral Deficit and Lean Tissue Mass in Post-Menopausal Women.” European Journal of Applied Physiology, vol. 97, no. 3, 28 Mar. 2006, pp. 253–260, https://doi.org/10.1007/s00421-006-0165-1.
- Liao, Kai-Fang , et al. Effects of Unilateral vs. Bilateral Resistance Training Interventions on Measures of Strength, Jump, Linear and Change of Direction Speed: A Systematic Review and Meta-Analysis.
- Barakat, Christopher, et al. “The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals.” Sports, vol. 7, no. 9, 4 Sept. 2019, p. 204, https://doi.org/10.3390/sports7090204.
- Oliveira, Liliam F., et al. “Effect of the Shoulder Position on the Biceps Brachii Emg in Different Dumbbell Curls.” Journal of Sports Science & Medicine, vol. 8, no. 1, 1 Mar. 2009, pp. 24–29, www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/.
- NAITO, AKIRA, et al. “Electromyographic (EMG) Study of the Elbow Flexors during Supination and Pronation of the Forearm.” The Tohoku Journal of Experimental Medicine, vol. 175, no. 4, 1995, pp. 285–288, https://doi.org/10.1620/tjem.175.285. Accessed 12 May 2021.
- Farthing, Jonathan P., and Philip D. Chilibeck. “The Effects of Eccentric and Concentric Training at Different Velocities on Muscle Hypertrophy.” European Journal of Applied Physiology, vol. 89, no. 6, 1 Aug. 2003, pp. 578–586, https://doi.org/10.1007/s00421-003-0842-2.
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