![\"dumbbell-hammer-curl-working-muscles\"](\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/dumbbell-hammer-curl-working-muscles.jpg\")
Distribution of the load on the muscles during the exercise<\/p><\/div>\n
\n\u201cThe dumbbell hammer curl helps develop a range of small muscles. Some trainers refer to the hammer as a basic exercise, but this is not entirely true. The muscle groups being developed are too small. Moreover, the movement is carried out due to the work of one joint. For these reasons, it’s more correct to consider it an isolated exercise.\u201d<\/p>\n<\/blockquote>\n
Its main advantage is that it allows you to increase the total muscle mass of the arms. The development of muscles occurs in a complex manner, and you’ll definitely be pleased with the end result.<\/p>\n
The grip you use directly affects which muscles receive the main load. Before starting a workout, pay attention to the following nuances:<\/p>\n
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The more the palm looks down, the greater the load on the brachialis<\/p>\n<\/li>\n
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The more the palm is turned upward, the greater the load on the biceps<\/p>\n<\/li>\n
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A neutral grip, with the palms facing each other, evenly loads both of these muscles<\/p>\n<\/li>\n<\/ul>\n
When choosing a grip, think about which muscles you want to develop first<\/p>\n
Exercise technique<\/h2>\n
How to exercise correctly? First, you need to find the right dumbbell weight. It’s usually recommended to work with a weight that allows you to do 8-10 reps.<\/p>\n
If you are an experienced athlete, then you can choose a super heavyweight to do 4-6 reps. At the end of the exercise, you can help yourself with the body. But such practice requires a perfectly honed movement technique. It’s necessary to change the technique skillfully, understanding the process of muscle work. Otherwise, there is a great risk of injury.<\/p>\n
Dumbbell hammer curl while standing and sitting<\/p><\/div>\n
This is how the correct execution of dumbbell hammer curl looks like:<\/p>\n
1<\/span>After you decide on the load, take the starting position. Stand straight with your feet shoulder-width apart. A slight natural deflection should form in the lower back. Make sure your posture is comfortable and stable enough<\/div>\n2<\/span>Fix your elbows on the sides of your torso. Make sure they don’t move forward or backward during the exercise<\/div>\n3<\/span>Take dumbbells with a neutral grip. A neutral grip means the dumbbell palms are facing each other<\/div>\n4<\/span>As you exhale, raise your arms to almost shoulder level. Achieve peak muscle contraction. The peak contraction of the biceps occurs a little earlier than the hand touches the shoulder. By bringing your forearm to a vertical position, you release the load from the biceps and transfer it to the tendons. Therefore, the arms must be raised without bringing the forearms to a vertical position. Try to concentrate on the exercise and be aware of the muscle work. This is a very useful skill for an athlete. Stay at the top peak point for a few seconds<\/div>\n5<\/span>Slowly lower the dumbbells down, returning to the starting position. Without stopping, again raise your arms<\/div>\n6<\/span>Do the required number of repetitions (8-12), take a break, and perform another 2-3 sets<\/div>\n\n\u201cThe hammer can be done while sitting or standing, lifting the dumbbells at the same time or alternately. It all depends on your physical fitness.\u201d<\/p>\n<\/blockquote>\n
![\"Dumbbell-hammer-curl-while-standing-and-sitting\"](\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/Dumbbell-hammer-curl-while-standing-and-sitting.jpg\")