Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Currently, she's a wellness writer for Bustle. After a year of working out from home , your stray dumbbells have probably become your best friends. And mastering some basic strength training exercises is the key to making the most of your home gym.
Enter hammer curls: A twist on the classic bicep exercise. But what are hammer curls , and how do you do them? To help you slay this exercise, trainers explain everything you need to know about hammer curls and whether or not you should make them a part of your fitness routine.
Meet the Expert. Hammer curls are a variation of a standard bicep curl where your palms point towards each other instead of facing upwards, says Joe Allen , a New York City-based Barry's instructor. You do hammer curls much the same way you do a standard bicep curl.
Start by picking your dumbbells of choice. Then lift the weights to your shoulders and lower them back down to your sides with control. If that seems almost identical to a standard bicep curl, it's because it is — nonetheless, simply facing your palms in a different direction can work extra muscles and challenge your mobility in new ways, adds Emma Middlebrook , a certified personal trainer, and owner of REP Movement. According to Allen, hammer curls work your bicep muscles and then some, which makes them the perfect exercise for when you're sick of doing regular curls or want to focus on multiple muscles at once.
If you're ready to hit the hammer curls, follow the trainers' tips to slay your reps with perfect form. Mistake 2: Not Earning Your Reps. This includes both full range of motion and controlled negatives. I see dudes all the time in the gym swinging 70lb or 80lb dumbbells with no control whatsoever. Zero mind-muscle connection will result in your inability to flex, squeeze, rip and tear your muscle for growth… period!
Proper form includes a fully flexed tricep at the bottom of the movement, keeping your elbows in front of your hips as you curl up, and then flexing your biceps as hard as you can at the very top of the movement. So to do that, you have to come up and really flex your arm to force as much blood into the area as possible and then control the negative.
Every rep counts and every rep should be aimed towards maximum muscle breakdown. This is actually debated quite a bit because some people will try to have you believe that if you curl one arm at a time your other arm is resting, thus gains are lost.
Really, resting? You still have to grip the dumbbells tight and keep the triceps flexed for full extension at the bottom of the movement! Grab a kettlebell with a neutral grip and perform the curl with the same form as the dumbbell hammer curl.
Begin by grabbing the band itself with both hands and your palms facing each other. Then, complete the hammer curl slowly and mindfully with the same form as the dumbbell hammer curl. Assume a standing position with your feet roughly shoulder width apart. Keep your right arm by your side and your palm facing directly to the left. With your left hand, press down hard on your right forearm to create resistance. Then, curl your right hand upwards. If you enjoyed the hammer curl, check out these alternative exercises to improve your arm training:.
Grab a pair of dumbbells with your palms facing forward. Assume a standing position with your feet roughly hip width apart. Keeping your back straight, contract your biceps to curl the dumbbells upwards.
Squeeze your biceps hard at the top and twist your hands so that your palms face downwards. Slowly lower the dumbbells to the starting position and twist your hands so that your palms are facing forward again.
Hold the dumbbells together with your palms facing down. Contract your biceps to bend your arms and curl the dumbbells upwards. Squeeze your biceps hard at the top of the rep and slowly return to the starting position. To begin, stand in a comfortable position in front of your weighted barbell.
Grab the barbell with a double underhand supinated grip with your hands slightly wider than shoulder width apart. Bring your elbows and shoulders back slightly as you curl the barbell upwards.
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