Title:

Dumbell Hammer Curl

Introduction & Description:

The Hammer Curl is a variation on the bicep curl that hits the Brachioradialis muscle thus making it a great exercise for developing the forearms. The biceps are still stimulated during the exercise but not to the extent of a regular bicep curl as now the Brachioradialis and Brachialis do some of the work also. Two heavy dumbells are used but preferably not simultaneously. One arm is used for a rep and then the other. In this way more effort is concentrated on the arm doing the exercise. The Brachioradialis muscle is smaller that the bicep and so growth is apparent quite quickly from doing hammer curls. As a final remark - when it comes to the brachialis Hammer Curl is the number one exercise.

Anatomy & Biomechanics:

The primary muscle stimulated is the Brachioradialis (forearm) with the Biceps Brachii and Brachialis (below side of bicep) as secondary synergists. Stabilizer muscles include the Extensor Carpi Radialis, Flexor Carpi Radialis, Levator Scapulae, Trapezius and the Anterior Deltoid.
The hammer curl is similar to the bicep dumbell curl except it targets the Brachialis muscle on the side of the arm. If you place your other hand over this muscle while doing the exercise you can very clearly feel it swell as it contracts. It is not possible to do hammer curls with a barbell unless you have a roto-bar which has rotating grips welded into a barbell. The Brachialis plays a role in supination of the arm. In this exercise we do not supinate and pronate but keep the thumbs pointed skyward through the whole exercise.

Step By Step Technique:

With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. And arm blaster or biceps bomber accessory is an ideal complement to this exercise.
Keep your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.

Dealing With Injury:

Injury from the Hammer Curl is uncommon because the wrists are in a more natural position. Muscle tears are always a possibility of too much weight is used or if inadequate time has been allowed for recovery from previous conditioning. R.I.C.E is the acronym for rest, ice, compression & elevation. If you do experience a tear this is what you should di immediately. Bangage the arm and apply an ice bag to reduce swelling. Then go and see a sports physiotherapist for treatment.

Variations:

The Hammer Curl can be done with alternating arms or simultaeously. I prefer to do it altenating so I can focus my concentration but this does of course take twice as long to perform the exercise. One disadvatage of alternation is it is not as effecient if you use an arm blaster to lock the elbows. The arm blaster or bicep bomber is definitely recommended as MRI scand have proven that greater muscle stimulation occurs when using one - they definitely work. So its not just a case of locking your arms to prevent cheating for safeties sake. More muscle adaptation will result as a consequence of using the device. As mentioned the Hammer Curl can also be done with a roto-bar which is a great combination with the arm blaster. Variations to stimulate the forearm Brachioradialis include Barbell Reverse Curl, Barbell Reverse Preacher Curl, Cable Reverse Curl and Lever Reverse Preacher Curl.

Training Tips & Secrets:

I already gave you the best tip above - get a bicep bomber and a roto-bar. If you dont have this gear yet there is a work around.
What you can do is use a wall to prevent cheating. With a one arm exercise like Hammer Curl its best to bend the torso slightly and place the unused hand between the wall and just above the elbow of the arm doing the exertion. This prevents the elbow from rubbing against the wall and restricting motion. 

Another tip is to do the exercise sitting down as in a seated concentration curl. Using the inner thigh to prevent the elbow cheating motion. This is a very comfortable way to perform Hammer Curls. In fact it feels more natural to do Hammer Curls in this way than bicep curls because od the positioning of the wrist. Apart from locking the elbow you must lock the wrist also. its not difficult as the weight is not at the same angle as the wrist joint.

Just remeber to perform the movement in a controlled mant without cheating.

Resouce Box
