Not only does the hammer curl put your arms at a biomechanical advantage to lift more weight, it also allows for more load on the forearm joint to help promote increased bone density.Īlthough most upper body exercises require grip strength to perform, the hammer curl is arguably the most sport-specific arm exercise for testing grip strength. This effect is compounded when heavier weights are lifted over longer periods of time. Studies have shown that heavy resistance training can help stimulate new bone growth. The heavier resistance placed on the forearm during this exercise may help increase bone density. It’s important to perform both variations of this curl to ensure that all of the muscles that make up the “biceps” are trained. Heavier workloads are typically associated with increased muscle size and physical strength. What is sacrificed in biceps brachii isolation is gained through total weight lifted. With additional muscle recruitment, one can objectively lift more weight with the hammer grip position than with a traditional supinated (palms-up) position. There are several benefits for incorporating hammer curls into your workout: This biomechanical shift requires more recruitment from the brachialis and the brachioradialis muscles whereas the traditional bicep curl isolates the biceps brachii more. By flipping your grip so that your palms face each other, the line of pull changes between the weight and your arm muscles. This, combined with the motion of the exercise mimics using a hammer to drive in a nail. The hammer curl gets its name from how the exercise looks when you’re holding the weight. In this blog, we’ll discuss the hammer curl and its unique benefits. Typically, curls are performed with your palms facing up to optimally recruit the biceps, but it becomes a slightly different exercise when you perform with your hands facing each other. It’s the standard go-to for most who are in pursuit of “guns” or bigger arms. If you were to think about what it means to “lift weights” or “workout” your first instinct may be to start flexing your arms to show a standard bicep curl.
0 kommentar(er)
