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Hammer Curls, a close relative of the normal curls but with one key difference – instead of using a supinated grip, you’ll be using a neutral grip. So although you’ll still be utilizing your biceps through elbow flexion just like a standard curl, you’ll also emphasize the activation in your forearm extensors because of your neutral grip.
How to perform:
Grasp a pair of dumbbells in both hands and place yourself in the standing position, with your elbow placed at your side and your hands in a neutral position.
Begin by flexing in your elbows while maintaining a neutral grip, or thumbs pointing upwards.
Once the dumbbells reach the top position, about shoulder level, slowly lower the dumbbells down in a controlled motion.
Do not: Things you do not want to do.
DO NOT allow your palms to supinate as you curl the weight upwards, as this will decrease the involvement in your forearms.
DO NOT bounce the weight into the top position. With this optical illusion, it might look like you’re curling a ton of weight, but really, the only thing that’ll be growing is your ego.
DO NOT swing the weight. Swinging the weight is creating momentum and decreasing the activation in your muscles. It doesn’t matter what curling exercise is out there, swinging the weight is always going to be the most common mistake, but one that always needs to be mentioned.
There ya go the classic hammer curl. Because of the extra help from your forearm extensors, you’ll typically be able to use more weight and in turn, help to overload those muscles and build massive arm development in one simple movement.
#bodybuilding #exercise #tutorial
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Thank u
Single or double
Lmao
Buff dudes and John Meadows = Best youtube channels
Great tutorial, I never realized how much form matters with hammer curls. Thanks for the tips on avoiding swinging the weights.
Excellent ! Thank you
The kids in the background are actually more interesting.
How many sets and reps would you recommend?
Hammer curls work the brachillis (probably spelt wrong) but its the muscle thats in-between the bicep & the tricep, and when worked right it grows having a knock-on effect of pushing the bicep & tricep muscles outwards,
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Yadii aapki 'Right Knee' broken ho toh 'Sitting on Bench' pe karnaa chahiye. 'Both Hands used together' is good. Ek '7 / √-2' ki 'Q chasing SuperNative Grip' letaa hai 'SEKTOR' or 'Ram Rattan' hai and we are 'thankful' ki isse hataa diya. Ye 'SEKTOR' Ravinder Singh ne check kiyaa hai ki 'Swinging_Arms' kartaa hai '2.8 se 4 se 7.2 se 11.2' baar in 'Two Movements of the Arms' first the 'Right one' and then the 'Left one'. 'SLOVIC Giftingness' jodd dee gayi hai 'GRIP and Workeables' mein which induces 4*Subtleness or 4*Softness in 'General Mode' and '2.7 * Subtlenss ' or '2.7 * Softness' in 'Hyper-Intensity' mode jaise '8th LAT' ke baad 'bahut zyaada Paseena hee paseena' nikaltaa hai. Apni 'BACK' ko 'bilkul Straightened' rakhnaa hai aur 'LEGS' ko '12 mein se 2 yaa 3 baar' 'KUUDNE' doh. 'WEIGHT' kabhii bhi 'Kudaate' nahin hai aur 'Himachali Trainer' ne '2.1 times se shuruu karke phir 3 times mein 'HARASS'' kiya thaa 'mere ko' aur 'BIHARI Trainer' ne '1.4 se shuruu hoke' baad mein '8 ka HIT' maar diya aur yeh meri '1rst GYM Training' mein hua.
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