04-16-2002, 12:32 AM #1
Are Hammer curls better than standing arm curls?
Which fits you best in working the arms?
04-16-2002, 01:20 AM #2
DUMBBELL HAMMER CURLS
For Forearms, Wrists
Starting Position: Sit on a flat back chair or on the edge of a bench. Hold two dumbbells with palms facing in towards you. Bring dumbbells down to your side, keeping upper arm stationary.
Movement: From the starting position, slowly curl the weights up to your shoulders. Keep your upper arm in at your side at all times. Bring the dumbbell up to your shoulders and squeeze for a second, then lower to starting position.
Tips: Use dumbbells that you can control. Squeeze your forearms as hard as possible on the way up and slowly lower the dumbbells down to your side. Wrap your thumbs over the dumbbells. This exercise is great for the forearms and part of the outer biceps.
04-16-2002, 04:29 AM #3
Both techniques suit me just fine as they work both heads of the bi. Standing arm curls will help you bulk and hammer curls will develope the peak.
04-16-2002, 06:36 PM #4
I pefer doing hammer curls and hammer strength preacher curls.
04-16-2002, 09:20 PM #5
I do hammer curls sometimes at the end of my bicep workout for high reps. They give me a great pump to finish my bi's with.
04-16-2002, 09:50 PM #6
I usually do both, 4 sets of curls, 4 sets of hammers.....that's the bicep workout.
04-16-2002, 10:21 PM #7
It seems that I get more out from my workouts doing hammer curls than the basic standing arm curls.
04-16-2002, 11:39 PM #8
hammer curls for me cause my elbow is so fried--it takes a lot of pressure of joint if you do them on preacher
04-17-2002, 12:06 AM #9
how many reps you do with hammer curls?
04-17-2002, 11:44 PM #10
for bis i usually do 8-10 rep area and no more than 6 sets 1 x per week and usually i do bi s every other week
04-18-2002, 05:52 AM #11
three plate on hammer and two on bar for 2 set of 10 on both.. plus dumbells
04-18-2002, 08:12 AM #12
I usally do 20 reps with hammer curls.
04-18-2002, 08:47 AM #13
To build equal strength you need to perform supinated curls as well as work for the wrists and forearms. Supinated barbell curls provide the best pure bicep strength/growth because your arms are in the best position to use the greatest load. However, if you fail to perform wrist curls, reverse curls or hammer curls then you miss the functional strength in the wrists and forearms especially in the pronated position. Bottom line work the biceps from various angles and train your wrists/forearms as well.
04-18-2002, 09:40 PM #14
I might do some hammer curls tonight.
04-18-2002, 10:06 PM #15Member
- Join Date
- Mar 2002
- New York
why not just do both. I like to use the rope for the hammer curls
I try to hit each section of my bicep ill do
sorry i dont know all the names of the excises
curls - preacher bar ez bar wide bar or dumbbell(rotate each week) ill 2 of the above each week
hammer - rope or db
sit down and do the 90 degree outside curls db or cable
concentraction cable or sit down and use db
sometimes ill do a hammer curl and twist it halfway up into a full curl i feel my bicep tighten very hard on it a guy told me its good for the ball shape on the bicep
i feel im hittin each section of my bicep with this routine and i roate it every week so it feels freash and new but as much as biceps are important triceps are 66 percent of your arm so put a lil more time and effert into tris
04-25-2002, 12:51 AM #16
any others love hammer curls?
04-28-2002, 05:34 AM #17
Hammer curls deactivate biceps to an extent, reverse curls completely deactivate bicep head, and primarily work brachiallis and brachioradiallis, the brachiallis is a muscle that runs b/w bicep/tricep, attaches to forearm, aides bringing forearm toward body with help from bicep (Hammer curls), brachioradiallis, attaches to upper arm and forearm, only function is bringing forearm toward bicep(reverse curls). If you want to increase the mass of the muscle directly next to the elbow, hammer and reverse curls are the key, if you are looking to develop bicep peak, supinated(palms up) movements isolate the bicep.
Hammer and reverse curls will not bring out a peak in your biceps, regardless of what your "Guru" tells you.
Personal Trainer( not to show my ass, to show you credibility)
welcome all PM's
05-14-2002, 03:57 AM #18
any other hammer curl experiences?
05-14-2002, 04:41 AM #19
i only recently started doing seated (incline) hammer curls, before i did standing dumbell curls instead, but i stopped doing those because they dont give me the pump i get from the hammer curls, those hammers really make my bi's and the upper part of my forearms feel like exploding
09-15-2002, 06:12 PM #20
i have always done hammer curls, on biceps i do 12 sets, works for me although everyone else says its over training
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)