What makes this exercise particularly effective?
During hammer curls, you hold your hands in a neutral grip (palms facing each other) instead of the traditional underhand grip used in classic curls. This grip significantly changes which muscles and tendons are emphasized. The exercise primarily targets the brachialis (under the biceps) and the brachioradialis (forearm muscle), while still engaging the biceps brachii.
What effect does the exercise achieve?
Increased arm volume & better aesthetics: Training the brachialis alongside the biceps lifts the visible biceps more, resulting in fuller, more defined upper arms.
Improved grip and forearm strength: The neutral grip changes the load on the forearm and wrist, enhancing grip strength, which is useful for many exercises and daily activities.
Joint-friendly grip: For individuals with wrist or shoulder issues, the hammer grip can be more comfortable as it requires less internal rotation and often reduces stress on these joints.
Training variation & new stimuli: Hammer curls introduce variation to biceps training, helping to avoid plateaus and stimulating different muscle areas. They complement classic underhand curls perfectly.
How does this exercise fit into the Big 5 concept?
The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though hammer curls are not part of the classic Big 5, they complement the Big 5 exercises effectively:
Support for pulling movements: They specifically strengthen the arm muscles, which are important for pull-ups, rows, and other pulling exercises.
Balances muscular development: Hammer curls help balance strength between the upper arm (biceps) and the forearm.
Improve grip and forearm strength: This supports performance in exercises such as pull-ups and enhances overall functional strength.
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