For newbies

Hammer biceps exercise technique. Hammer curls for biceps and brachialis

Quite often in the gym you can hear the standard and annoying questions: “How can I pump up my biceps?”, “Why hasn’t my arm been growing for several months?” etc. You need to understand that the biceps is a muscle that is incredibly difficult to pump up, so each person should approach arm training individually. For example, in some people, the biceps grow well only from others - from exercises with isolation, while the third needs an alternation of both. In this article, we will discuss an exercise that is not only basic, but when performed correctly, provides excellent isolation of the biceps.

To begin with, let's look at what muscle groups the Hammer exercise pumps. The main load, of course, goes to the biceps, but the “Hammer” is also quite involved. You need to do it in the middle. It is best to start this part by doing barbell lifts or pull-ups, then do the “Hammer” and finish the workout or with a concentrated sitting dumbbell lift. Both beginners and professional bodybuilders can perform this exercise.

The technique for performing this exercise is simple even for a beginner, the main thing is to fix the elbows. Beginners are advised to press them to the body in order to ensure the most correct dumbbells we take so that the palms are directed inward, we put our legs a little narrower than shoulder width, straighten our back and begin the exercise. While inhaling, you raise one arm so that the dumbbell almost touches your shoulder, fix your arm in this position for a split second, then exhale and return to the starting position. Repeat the whole procedure with the other hand.

There are a few other options for doing this exercise. For example, you can perform bending of the arms not in turn, but simultaneously. This option is more often used by professionals, since beginners with this execution will not be able to follow the correct technique. Another option is to bend your arms inward rather than parallel to each other. With this performance, the emphasis of the exercise shifts from the outer bundle of the biceps to the inner one. In no case do not turn the brush at the top point, since such an execution will completely remove the load from the forearm and partially from the outer part of the biceps.

As mentioned above, the Hammer exercise should be performed in the middle of a workout for maximum effectiveness. If you want to build muscle mass due to this exercise, then perform 3 to 5 sets of 8-10 times. If you use this exercise in order to "finish off" the biceps at the end of the workout, then perform either one set of 50 reps, or 2-3 sets of 15-20 reps. With the last repetitions, it is not always possible to perform the exercise correctly technically, so you can do small swings of the body.

Exercise "Hammer" is a great way to pump up quite massive and beautiful arms. If during intensive training using a barbell

I am glad to welcome, my dear! Wednesday, tech note time on the project, and today we're going to talk about the hammer exercise. After reading, we will learn all about the muscle atlas, the benefits and technique of performing this movement, we will also do some research and compare the hammer with the classic bicep curls.

So, sit down please, we begin.

Hammer exercise: what, why and why?

In the arsenal of any practitioner there are always favorite exercises that he likes best. If we consider, then the classics of the genre are barbell / dumbbell curls and bending on the Scott bench. I am sure you are familiar with these movements, and they are present in your training program. However, in addition to “favorites”, there are exercises that few people perform, either simply not knowing about them at all, or deliberately scoring, thinking that they are ineffective and you should not waste your time on them. Is it so? Today we will learn on the example of the hammer exercise.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Before moving on to Nudnyakov's theory, I would like to say a few words about the specific name of the exercise. It is called so because it is very reminiscent of the body movements of a blacksmith - a blow with a hammer on an anvil and indeed a very similar type of movement. In the Russian interpretation of the exercise, it is also called a hammer, curls for biceps with a hammer grip or Hammer lifts.

Muscular atlas

The main target muscles are:

brachioradial/brachial;
biceps brachii (biceps).

front deltas;
coracobrachialis;
top of chest.

If in lifts with a barbell / dumbbell all the work is done by biceps (brachialis/brachiradialis - assistants), then in the hammer the opposite is true.

In the picture version, the muscle atlas looks like this:

Advantages

By performing hammer exercises, you will receive the following benefits:

better development of the long (outer) head of the biceps
peaking of the biceps due to its pushing up;
full contraction of the biceps through the entire range of motion;
an increase in the muscles of the forearms, which will better emphasize the size and shape of the biceps;
development and strengthening of the small muscles of the hand (muscles of the hand, flexors) that cannot be hooked with standard exercises;
a general increase in the volume of the arm due to the study of all muscles from small to large;
easy implementation and the presence of minimal equipment (one dumbbell tablet is enough);
less stress on the wrists (no torque) than lifting the biceps with a barbell and reducing the risk of injury;
movement variability from using different types of projectiles (dumbbells, ropes, barbells EZ, straight).

Well, what an impressive list of benefits for incorporating the exercise into your arm training program? Yes, I think so.

Execution technique

Perhaps one of the most straightforward and technically simple exercises. The step-by-step execution technique is as follows.

Step #0.

Grab a dumbbell in each hand with a neutral grip, with your thumb pointing up at the ceiling. stand up straight (stretch into line) holding the dumbbells down near the torso. Stretch your arms at the seams, press your elbows to the torso. This is the starting position.

Step #1.

Inhale, as you exhale, keeping your upper arm still, contract your biceps by flexing your arm. Continue lifting the dumbbell until the biceps brachii is fully contracted, bringing the dumbbell to approximately shoulder level. At the end point of the trajectory, pause for 2 count and statically tighten/squeeze your biceps.

Step #2.

While inhaling, slowly and under control return the dumbbells to the PI. Repeat the specified number of times.

In the picture version, lifting a dumbbell with a hammer grip looks like this:

On the move so...

Secrets and subtleties of execution

Almost no bodybuilding exercise is complete without its secrets and subtleties; for hammer curls, they are following the instructions:

when moving, the elbows remain stationary, only the forearms move;
do not cheat by helping yourself with the body and tilting it back;
keep your wrists straight, there should be no bending or turning of the hand;
do not take too large dumbbells, the main thing in this exercise is the duration of the load (muscle time at work);
at the top point of the trajectory, squeeze the biceps as much as possible;
especially focus on the slow negative phase of projectile descent;
when the projectile goes down, try to stretch the muscles of the biceps as much as possible;
do not fully straighten the arm below and do not let the load go;
the number of repetitions should be kept from 10 before 15 in every 3-4 sets/sets.

Variations

Hammer raises are a very versatile exercise that can be performed in various interpretations, such as:

raising two hands together;
alternate lifts with each hand;
lifting sitting on a bench;
lifts at the block;
lifts on the Scott bench.

Now let's compare...

Hammer curls VS classic bicep curls. Who will win?

Probably, the question froze on your lips: which exercise is better - a classic or a hammer. And here it is worth saying that the classic exercises - lifting the barbell, dumbbells, Scott bench, are aimed at adding mass to the biceps. The hammer exercise is more focused on working with existing volumes, in other words, it is an auxiliary grinding. All together helps the comprehensive development of the muscles of the hands. Thus, it is most effective to include in biceps training 1-2 basic exercises and one auxiliary (hammer variations).

Well, perhaps, and all that I would like to report on, it remains to sum up.

Afterword

Today we studied the hammer exercise, and there is one more tool in your training arsenal of hands. The only thing left to do is to go to the gym and apply the received theory in practice, so let's swing our hands!

That's all, I was glad to write for you, see you soon!

PS. Do you use the hammer in your training program?

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

Exercise "hammer" or "hammer" for the biceps - is at the same time basic, isolated, simple and effective for pumping the biceps.

It's a kind of "life hack" for bodybuilders if you like (or a "classic of the genre" if you are an ardent fan of cinema).

General information about the "hammer"

And, in order to immediately dispel all doubts, the name “hammer” accurately describes the execution technique, since it imitates the blows of a blacksmith with a hammer on an anvil.

If you have ever seen these strong men, then you can imagine what awaits you after intensive training.
Hammer Benefits:

increases strength;
creates a beautiful relief;
suitable for everyone: a beginner, an experienced athlete, a girl, a man in his prime and people of advanced age.

What muscles will be pumped:

The subtleties of the exercise "hammer"

Can be done in several ways:

sitting;
standing;
on an incline bench;

with support on a table or knee;
with W-bar.

In combination with other loads, any of these variations will help you achieve amazing results in a fairly short period of time!

Implementation options"hammers":

Direction of the palms also plays a significant role in load distribution:

palms are directed downwards: to a greater extent, the load goes to the brachialis, the biceps partially rests;
palms directed towards the body (neutral grip): all muscles work to the maximum;
palms pointing up: biceps work at a double rate, the rest of the muscles - in normal mode.

During the entire exercise, the elbows should be pressed to the body: the stronger, the better! The back must remain motionless!

What to look for when doing the Hammer exercise

"Hammer" is a very simple exercise to perform, but still has a couple of nuances that should be considered:

When it comes to reps, your fitness and overall health needs to be taken into account. The classic version of 3 sets of 10 reps can be scaled up/down as you see fit.

Of course, if you want to achieve results in record time, it is better not to give yourself any concessions and train 4 sets of 20 times.

But, if at the same time you perform it at half strength, that is, just for show, then the effect of such “hammers” will be like transferring potatoes from the supermarket, and not a super workout for pumping biceps.

Technique for performing the "hammer" in a standing position

Traditionally, “hammers” for biceps are performed in a standing position. To do this, stand straight, feet shoulder-width apart, knees slightly bent (allows you to remove excess load from the lower back), elbows pressed to the body, arms lowered.

Take dumbbells with a neutral grip (palms turned to the body). As you exhale, bend your elbows without touching your shoulder.

Hold the position for a few seconds, tensing the biceps as much as possible, lower your arms while inhaling.

Don't be fooled by a stopwatch. Each repetition should be performed slowly, physically feeling how the muscles work.

According to professionals, the greatest effect is achieved when you are already completely exhausted. At this stage, it is worth gathering the last strength “into a fist” and making another approach, and you can already help with your whole body. The buildup at such a moment becomes both acceptable and simply necessary.

Possible runtime errors

They are few, but they are found all the time. Moreover, even avid bodybuilders, carried away, sometimes make these flaws.
Among them:

hunched shoulders or swaying of the body (significantly reduces the load on the biceps);
do a “swing” of the hand back at the lower point of the trajectory (with a particularly large weight, injuries to the elbow joint are guaranteed);
uncontrolled alternation of grips (palms up, then down). Having chosen one execution technique, stick to it throughout the workout!

Hammer exercise video for biceps

In the video below, you can see the technique for performing this exercise, the mistakes that are common among athletes, and also listen to the recommendations of a specialist regarding the "hammers". Ivan Artemenko, CCM in bodybuilding and coach of the InterFit club at Olimpiyskaya, comments.

The hammer exercise is arguably one of the most effective exercises for the biceps. In addition, the ease of execution and the absence of additional equipment makes it also the most affordable, allowing you to perform at home, to your favorite music and in a relaxed atmosphere.

Feel free to add the "hammer" to the list of "must be done" and enjoy the first tangible results in a month!

Have you already pumped biceps with the help of “hammers”? Which technique has proven to be the most effective? Leave your comments and share your personal experience with everyone!

Good day, to everyone who has been brought to this site, and who is interested in how to pump up hefty "banks" for themselves. This is what we will talk about in this post, and to be more precise, about one effective exercise that brings relatively quick results. it hammer biceps exercise. For those who did not know, the biceps are just the “banks”.

Content: 1. 2. 3.

Wanting to have big biceps and having them are two big differences. For the second, you need to plow in the hall for more than one year, which actually awaits you if you have never been there. Therefore, if you want to achieve something, you need to know what you are actually dealing with. The same goes for our goal. So, for starters, a little theory.

What does Molotok train?

The fact that the "Hammer" is an exercise for biceps was said at the beginning of the article, so why this subheading above - you ask. Yes, biceps is biceps, but it does not consist of one solid muscle, there are several of them. This exercise simultaneously loads both heads of the biceps, both internal and external.

In addition, the brachialis is actively involved in the movement, which passes under the biceps muscle (biceps) and, gaining in volume, lifts it up, thereby visually increasing the volume of the arm. The brachioradialis muscle also develops well, this is the one that is located on top of the forearm. It is this muscle that gives the forearms a massive appearance.

In this way, with the Hammer exercise alone, we develop several small muscle groups. Yes, it could even be called basic, if not for one, or even two, but the muscle groups are too small for, and the execution technique implies movement in only one joint, so this exercise is.

The difference between the "Hammer" and the usual lifts for biceps

The main difference between the exercises for biceps Hammer, in the grip, with which dumbbell lifts are performed. The grip is neutral - this means that when you hold the dumbbells, the palms should “look” at each other. Because of this, when performing the exercise, it seems that you are working with a hammer, hence the name.

It is thanks to the grip, in conjunction with the correct execution technique, that it becomes possible to evenly distribute the load between both bundles of the biceps and actively load the brachialis with the forearm. With regular dumbbell curls for biceps, this is more difficult to implement, since this exercise from an isolated one often turns into a basic one.

Because of this, deltas are loaded. And everything would be fine if they were not loaded due to the “stealing” of the load. When doing a hammer biceps exercise, this does not happen, of course, if you follow the technique.

How to do the Hammer exercise correctly

The hammer can be done both sitting and standing, lifts can be performed both alternately and simultaneously. Personally, I prefer to do it while standing while lifting the dumbbells, in my opinion, it is easier to control the technique and better feel how the muscle works, which is very important when concentrating. If we talk about technology, then the algorithm for performing one approach is as follows.

First you need to take dumbbells of a suitable weight so that you can do 8-12 repetitions. After choosing the weight of the projectile, stand up straight, put your feet shoulder-width apart to maintain a stable position.

The back should be kept straight with a slight, natural arch of the lower back, throughout the approach, this position should be maintained. Look straight ahead, do not turn your head. The elbows are in a fixed position on the sides of the body. Don't let them move back and forth - the movement mechanics won't let them sideways.

Holding the dumbbells with a neutral grip, inhale as you raise to shoulder level. Next, while exhaling, lower the dumbbells down. Attention, just lower the dumbbells, do not throw them, this, firstly, destroys the whole point of the exercise, and secondly, it causes injuries. Continue to perform the exercise until the specified number of repetitions in the approach.

Hammer Biceps Exercise is very effective in increasing the mass and volume of the biceps. Therefore, if your goal is to pump up big arms, then for biceps, the Hammer must be included in. And that's all, I wish you every success, especially sports. Come back often, the site has a lot of useful and interesting things.

What will be required

Hammers with dumbbells are one of the most effective exercises for pumping up your arms. It is suitable for both beginners and more experienced athletes. The technique for performing this exercise is quite simple, and the risk of injury is minimal.

Many athletes consider hammers to be the main exercise for gaining muscle mass and increasing arm size. This point of view is entirely valid. Many of those who regularly lean on hammer-grip dumbbell curls have impressive biceps and forearms, as well as good grip strength.

For a full arm workout, two exercises for biceps and three exercises for triceps are enough. If you do, say, dumbbell hammers and barbell curls, you will create all the prerequisites for further hypertrophy.

In our today's article, we will analyze how to properly perform a hammer with dumbbells, what benefits this exercise will bring and tell you what functional complexes exist with it.

The essence of the exercise

The name of the exercise reflects the way we move and hold the dumbbell while lifting - the movement is very similar to driving nails with a hammer. We do not turn the hand, but keep it parallel to the body, while the palms look at each other. The load is completely different than with the classic dumbbell lifts for biceps with supination or with an extended hand. The biceps work much less.

Most of the load is shifted to the brachialis, brachioradialis and muscles of the forearm. This is especially true for those who have a well-developed biceps, it has a good peak shape, but the overall volume is not enough, and visually the arm seems thin. More muscles are involved in the work, therefore, working weights can be increased. Usually, when performing a hammer with dumbbells, athletes use a weight 10-20% higher than with classic ones.

The brachialis is a small muscle located under the biceps. It is designed in such a way that if it is sufficiently developed, then it “pushes” the biceps outward. Due to this, the hand becomes more massive. Also, the forearms become more voluminous and strong, which makes your grip stronger. You can’t go without strong arms in iron sports, a secure grip is needed for deadlifts without the use of straps, rope climbing and farmer’s walks with dumbbells or kettlebells, and a developed biceps will serve as good stabilizers in heavy bench presses, and you will be able to lift more weight.

What muscles are working?

What muscles work when bending the arms with dumbbells with a hammer grip? The main part of the work is performed by the biceps and brachilais (shoulder muscle). The brachioradialis (brachioradialis muscle located in the upper part of the forearm) also works no less. The static load falls on the anterior bundles of the deltoid muscles, triceps and trapezius muscles. The stabilizers are the extensors of the spine and the muscles of the press (if you do hammers with dumbbells while standing). If you do a hammer with dumbbells while sitting, the load on the stabilizer muscles is reduced to almost zero. Sitting on a bench (or lying on an incline bench on your stomach), you will practically deprive yourself of the opportunity to use cheating. Due to this, the load on the muscles of the hands will increase, the efficiency of the exercise will increase.

Due to the fact that a large number of muscle groups are involved in the work, in lifting the dumbbells with a hammer grip you can work with more weight than in ordinary curls with dumbbells.

This does not mean that you need to try to set power records and work on 1-2 reps. Hands, of course, love a heavy load, but it is recommended to perform at least ten repetitions in one approach.

@Makatserchyk-adobe.stock.com

Exercise technique

If during the execution of hammers with dumbbells you do not feel the isolated work of the target muscle groups, then you are doing something wrong.

Performing hammers with dumbbells while standing is as follows:

Remove the dumbbells from the racks. Fully straighten them and keep them parallel to the body. The back is completely straight, the gaze is directed forward. Keep your elbows as close to your ribs as possible.
Begin to bend your elbows and lift the dumbbells up. Hands "love" a constant load, so the option with alternate lifting of dumbbells here is not entirely suitable for us. Lift both dumbbells at the same time, or first complete the planned number of repetitions with one hand, and then with the other. The number of repetitions in the approach will decrease from this, since you will not rest for a second or two after each repetition, but the blood supply to the muscles will be much stronger.
The next important point is the range of motion. Bend your arms to approximately a right angle between the forearm and biceps. Lifting the dumbbells is accompanied by an exhalation. It is not necessary to do this strictly in a vertical plane. Turn your arms slightly inward, then the load will shift to the brachioradialis and small muscles of the forearm. If you turn your hands a little outward, and press your elbows even closer to the body, the biceps will work more.
At the top point, it is advisable to make a short pause and additionally statically tighten the muscles of the hands. This simple trick will enhance the pumping. Of course, lifting in this style is much more difficult than without a pause. Be prepared to do 2-3 fewer reps than usual.
Slowly lower your arms down while inhaling. Lowering dumbbells should be about two times slower than lifting. It is important not to relax your arms, you need to feel how the muscles are stretched. At the bottom point, you do not need to fully straighten your arms, relax and linger. On the contrary, it is better to work without pauses and not even fully unbend your elbows below. In total, there should be at least ten repetitions in one approach.

Other variations of the hammer with dumbbells - sitting, lying on an incline bench, or using a Scott bench - are technically no different from regular standing hammers. They just give more points of support, due to which it will be easier for you to keep the body stationary. This will reduce cheating and make the load more isolated.

Typical beginner mistakes

It often happens that it seems to the athlete that technically he is doing everything right, but there is no result. The solution to the problem lies in the word "seems." Just lifting the dumbbell up is a simple matter. It is much more difficult to work out a specific muscle group and thereby make it grow. This is the basis of bodybuilding. The tips below will help you do just that.

Using a lot of weight

Using too much weight is a very common mistake. Power circuits in the spirit of 5x5 are not of interest to us here. Arm workouts should be voluminous and high intensity, you should stick to a fairly high rep range: 10-15-20-25-30, all of these options have a place to be in arm training. Sets should be heavy, reach failure or stop 1-2 reps before it. It is only important to correctly dose the load and give the muscles enough resources to recover, then the result will be inevitable.

Another argument is inextricably linked to the previous one. Using huge weight, many athletes completely forget about the technique of performing exercises. This does not result in bending the arms with dumbbells with a hammer grip, but incomprehensible throwing the dumbbell up with the whole body. The work includes legs, back, shoulders and other muscle groups. Then the muscles relax, and the dumbbell falls down with great speed, creating a monstrous load on the elbow ligaments. Do not do this, try to do all the exercises as "cleanly" as possible.

Wrong amplitude

Incorrect range of motion also does not have the best effect on the effectiveness of the exercise. No need to try to raise the dumbbell almost to shoulder level. After passing the right angle, the load on the biceps, brachialis and brachioradialis drops to zero. In addition, this leads to a violation of technology. By lifting the dumbbell too high, you will involuntarily bring your shoulder forward. This will increase the load on the ligaments and rotator cuff of the shoulder, which are very easy to injure. Try to work in a continuous manner, do not go the last few centimeters at the bottom of the amplitude, as you will load the muscles of the arms much more than if you paused after each repetition.

Excessive cheating

Excessive use of cheating is also not good. Many people forget that, first of all, cheating is a way to increase the intensity of training, but not an option for performing an exercise. You do not need to use it on an ongoing basis and start performing the first repetitions in the approach with a relatively small working weight already with cheating. For those who often use cheating, over time it turns into a habit, and they can no longer lift weights technically correctly. To break this habit when doing dumbbell hammers (and other basic biceps exercises), try doing them while standing against a wall. The neck, shoulders, shoulder blades, lower back and buttocks should be firmly pressed against the wall. So you will not physically be able to use cheating and will be able to focus on the muscles of the hands.

Always start your dumbbell hammer exercise with a thorough warm-up. Elbow joints need to be properly warmed up and prepared for work.
Work at the same pace. Raise the dumbbells up for one second, lower them down for two seconds. And so the whole approach. This will provide a good mental focus on the work of the muscles.
Maintain the same position of the body throughout the approach. There should not be any forward bends. Also, keep your elbows close to your body at all times.
More pumping! Try one arm hammers with dumbbells. The following scheme is perfect: 20 times with the right hand, then immediately 20 times with the left. Then another 15, 10 and 5 repetitions. By the end of this approach, the muscles will simply tear from blood filling.

Training complexes

If you are unhappy with the size of your hands, I recommend that you try the complexes below in your next workout. They combine elements of high repetition and strength work, which will have a beneficial effect on muscle mass and arm strength.