Hammer exercise for sculpted and voluminous biceps. How to perform the hammer exercise correctly? Seated hammer with dumbbells

Almost every man and teenager wants to pump up big and strong arms. But you can often observe in the gym how beginners do not quite correctly develop the necessary muscles.

If earlier, most likely, this could be associated with a lack of information about arm exercises, now with the advent of the Internet in the life of every person, this can no longer be said. But how can you explain the fact that there is a lot of information, training videos, real techniques, and yet you still see awkward attempts to enlarge your arms?

To a greater extent, this is due to human pride and reluctance to listen to the advice of experienced athletes.

To avoid injuries and sprains, you must first of all follow the correct technique for performing the exercises. In this article we will look at the hammer exercise and the correct technique for performing it.

What muscles work?

If you do not take into account the forearms, which participate indirectly in the movements, the maximum tension falls on the brachialis and biceps. Due to the fact that the brachialis is included in the work, the hands increase in size.

Due to the fact that this muscle is located under the biceps, when the brachialis grows, a visual effect of enlarged biceps is created. So if you want to keep your arms wide, the hammer exercise can be your guide to success.

What to do with?

Let's consider the technique of correct execution. This exercise involves working with additional weights in the form of a dumbbell. In principle, you can do it with a barbell, but then you will need to work with both hands at once and lean your elbows against the wall. This option is more likely to cause you more inconvenience than to properly train your biceps.

So, let's start describing how to correctly perform the hammer exercise with dumbbells.

Don't carry too much weight

Hold one dumbbell in each hand. If you are a beginner, then start with a light weight, for example 5-7 kg. Lower your arms down, relax your shoulders. Place your feet shoulder-width apart and bend your knees slightly.

Turn your hands so that the two dumbbells are parallel to each other. Inhale and as you exhale, begin to lift the right dumbbell upward, bending your arm at the elbow.

The hammer exercise involves isolated muscle work, so that the elbow should be firmly pressed to the ribs and not move in any direction. Once you have raised the dumbbell to shoulder level, hold this position for a second and slowly begin to lower your arm to the starting position.

When you lower the dumbbell down, you need to inhale again. After your right hand has dropped down, you should repeat the movement without hesitation, but with your left hand. Perform 10-12 repetitions in this manner.

You can do as many sets as you like, but the most effective number is in the range of 2-4.

Common mistakes

When performing the hammer exercise the same way as others, people tend to make similar mistakes. To prevent them from happening, please read the rules carefully:

Perform the biceps hammer exercise according to the above recommendations, follow the correct execution technique, avoid mistakes, and you will be able to significantly increase the volume of your arms.

Standing hammers are a common exercise for working the biceps. It is accessible to all levels of practitioners and can be performed with minimal equipment. It suits most people. But the problem is that many perform it with technical errors, throwing the dumbbells to their shoulders by the force of inertia, or making too many unnecessary movements. This is what keeps people away from building the most impressive biceps, and not the wrong choice of exercise. Fortunately, anyone can learn to make hammers; it's quite easy.

Initial position

1. Choose a pair of dumbbells for warming up and for working sets. There is no point in giving any general recommendations here. According to the rules, the last two repetitions should be given hard, at the limit of strength. The weight is selected independently, based on this;
2. Next, you need to take dumbbells in your hands with a neutral grip, palms facing each other, body vertical, spine neutral, you need a fairly well-tight stomach and collected shoulder blades;
3. The forearms are pressed to the body, the position of the body is regulated by stabilizers, you cannot swing.

Movement

1. From the stretched position, the dumbbells are brought to the shoulders by bending the elbows;
2. The biceps works as the main mover and drives the dumbbells to the shoulders;
3. You should stop at the point of maximum tension; you should not bring the dumbbells to your shoulders above this point, this does not lead to a better result;
4. You can do the bends one at a time, or simultaneously. In the first option, attention is better concentrated on the work of the biceps, so most athletes are suitable for the alternating flexion option;
5. Bending is done while exhaling, lowering while inhaling;
6. You need to work smoothly and slowly until all repetitions are completed, the lifts are adjusted to the normal pace of breathing, and not vice versa.

Attention

• Your elbows should be approximately in the plane of your spine. They do not need to be pulled back, reducing the amplitude of lifting and making movement easier. If this is the only way, you need to take lighter dumbbells;
• Bringing the elbows forward loads more of the forearm and also reduces the amplitude. This is a mistake;
• Swinging the body and throwing dumbbells due to the force of inertia is not allowed;
• It is better to refrain from fully straightening your arms at the lowest point of the amplitude. This can lead to overload of the elbow ligaments.

• Keeping your hands in the same plane, the dumbbell bars rise along two parallel elliptical paths. Otherwise, the turn will disrupt the lifting mechanics and lead to a technical error;
• Don't lift too quickly as you don't want to bounce the dumbbells off your forearms and lose muscle tension. In this exercise, it is important to always tense your biceps and not relax them at the lowest point.

Execution options

Simultaneous bending of both arms using the hammer technique

This version of the exercise is suitable for those who have been training for a long time. It is more extensive than regular dumbbell curls, so may not be suitable for beginners. This option is good for those who can hold their hands fairly straight, in one plane, and lift dumbbells without tilting them to one side. This variation can be performed with heavier dumbbells and be the first or main exercise in a biceps workout. Alternating lifts usually complete the workout and are performed with lighter weights.

Hammer Front Raise

This is a kind of biceps curl, as if obliquely, the dumbbell goes to the opposite shoulder along an elliptical path in front of the body. The biceps curl in front of the chest involves the shoulders to a greater extent in the exercise. This option is loved by “mass monsters”, as it is technically more convenient for large hands, but you need to remember about balance and the need to isolate the working muscle group.

Concentrated "hammers"

The exercise is performed on a Scott bench, or with your elbow on your thigh in a sitting position. The hammers become “concentrated” when the elbow is placed on an incline bench and the arm is bent through its full range of motion. In this option, you take less weight, cheating with the body will not work even if you want to, the exercise is performed quite carefully and in a limited amplitude;

Hammers on an incline or Scott bench

In gyms where there is no Larry Scott bench, the exercise is performed on a regular “incline.” The forearm is placed on a bench inclined at an angle of 30 degrees, and the movement is performed with the arm fixed. In halls where there is a Scott bench, you can use it. This type of exercise is more isolated, it is good because you can work your arms with less weight, and also do not involve the body at the same time.

Analysis of the exercise

• The main movers are the biceps and brachialis;
• How brachyradialis, shoulders (anterior delta), core muscles work as stabilizers, if we work while standing, and even the abs

pros

• This movement is often used to develop the ability to pull heavy weights while bending over on your back. It prepares the elbows and forearms for stress, allowing you to develop not only strength, but also endurance of small muscles;
• The exercise allows you to get rid of problems with insufficient development of one half of the body; it helps to create a symmetrical physique;
• A fairly simple technical movement suitable for beginners;
• Can be performed with the simplest equipment;
• The exercise is done at the end of the workout; it can be performed with light weight to avoid overstretching the ligaments of the elbow joints;
• The movement is suitable for beginners;
• Allows you to increase the total weight of your arms

Cons of the exercise

• Trainers often remove movements from more advanced amateurs' programs so that they can develop their biceps more harmoniously with higher isolation exercises. This movement, as it were, “blurs” the load between the biceps, brachialis, and muscles working statically. Many people don't like it;

Preparing for this movement is quite simple. It is not put at the beginning of the workout, so the joint warm-up is performed generally at the beginning; there is no need to do any special warm-up before bending with hammers. Typically, the “warm-up” is horizontal rows for the back, or other exercises for this muscle group. It is best to do the exercises so that it is not the first one in the plan, and then there will be no need for any kind of joint warm-up.

Before working approaches, a movement with light weight is performed in a number of repetitions of about 15-20 in order to fill the working muscles with blood and additionally engage the neuromuscular connections.

• Lifts are carried out while exhaling, the pace is quite slow, muscle contraction is concentrated. You should not bring the dumbbells up to your shoulders and keep them in this “empty zone”;
• Cheating and body swinging are not allowed in all movement variants;
• Hammers with a neutral grip are considered a universal movement that engages not only the biceps and brachialis, but also the brachyradialis. The distribution depends on the grip. If the palms are directed towards each other, the biceps work more; when turning with the palm down, the brachialis and brachioradialis muscles work;
• Elbows should be kept motionless and pressed to the body. They are not moved forward, backward or shifted in different directions;
• The exercise is performed with a relatively limited amplitude; you should not fully straighten your elbows and lift the dumbbells into a “dead hang.” As soon as the load on the biceps decreases, the trajectory should be shortened;
• It is not entirely correct to do this movement in “cardio mode,” that is, performing multiple swings of dumbbells in a large volume. It is better to do it quite concentrated and slowly to achieve maximum elaboration.

Errors

• The main technical mistake is “relaxing” the hands with dumbbells and lowering the apparatus along the body too quickly, so that they fall by inertia without the participation of muscles;
• There is no need to lift the weight by pushing with your legs and body;
• You should avoid bringing the dumbbells close to your shoulders;
• You cannot move your elbows away from the body in different directions.

• The best way to perform this movement is to choose the weight so that it is optimal, does not overload the elbows, and does not force you to do hammers due to cheating;
• Beginners should start not with standing hammers, but with performing the exercise while sitting, in order to make the exercise certainly isolated;
• If the elbows diverge and move away from the body, it makes sense to lean your back against the wall, or stand with your spine close to any vertical support;
• At the top point you need to statically tense your muscles and stop

The movement may be the only biceps exercise in benchers' and powerlifters' programs. In bodybuilding and fitness, it is most often used as a “second” exercise along with barbell curls.

There may be other inclusion options. For example, hammers precede barbell curls so that a person can warm up properly.

Seto-repetition schemes can be different. Perform 8-12 repetitions or 15-20, depending on the weight and goal. In pumping mode, muscles are worked with less weight and a higher number of repetitions.

Contraindications

Definitely – injuries to the elbows and wrists. You need to wait until these areas heal completely;

Relative – lumbar back injury. In this case, light weight, controlled technique and most of the load for the set of static holding the weight at the top

You can use the lower crossover block with a D-handle for replacement, pumping your hands alternately. Sometimes they make hammers with rubber expanders. There is also a biceps curl machine. It is a relative replacement, but it is preferred by those who value strict control of the trajectory of movement.

Hammer curls can be replaced with classic curls with dumbbells from an extended position (on an inclined bench) while sitting, or concentrated curls if a person’s priority goal is to pump up the biceps, and not to perform exercises for the complex development of the biceps, brachialis, brachyradialis, and front deltas in static condition. Hammers can be introduced into training from time to time or on an ongoing basis. Here each person decides, depending on the body’s response, physical fitness and personal preferences.

There is an opinion among athletes that the hammer exercise strengthens the shoulder and shoulder radial muscle groups. Alas, this opinion is unjustified. The main direction of the hammer is to work the long head of the biceps. Performing a hammer gives double the result. and working out the shoulder muscle group. Hammers are a good service for hockey players, boxers, tennis players, rugby players, wrestlers and many other athletes.

Correct hammer technique

The exercises are not difficult, but require serious consideration of hand placement and the amount of execution.

• Take a basic stance. In each hand there are dumbbells taken with an overhand grip. Hands with weights are lowered down, elbow joints pressed to the body.
• Take a deep breath. The arm from shoulder to elbow should be motionless. As you exhale, contract your biceps and lift your wrist.

Move the dumbbells upward until the biceps muscle group is completely contracted. The weight should be at the same level as the shoulder area. At the final stage, it greatly strains the biceps muscles.

• Take in some air and, while controlling the situation, lower the dumbbells down.

Repetition occurs in program mode.

The secret is in execution

Each exercise has some secret nuances of execution. Hammer curls for biceps are done according to the instructions:

• Large weights are contraindicated, the main thing is long-term implementation.
• The arms from the elbow to the shoulder remain motionless.
• The body should not lean back.
• The compression of the biceps should be maximum.
• Very calm lowering of the dumbbells.
• Stretching the biceps muscle group at the lowest point.
• The arm below does not fully straighten so as not to lose the load.
• The maximum number of repetitions is at least fifteen, about five approaches.

Seated dumbbell curl

1. Sitting on a bench, lean against the back. Lower your arms with dumbbells along your torso, palms facing your body.
2. Press your elbow joints tightly to your body and begin to slowly lift your hands up, turn your palms during the movement so that your fingers look at the ceiling, and lift the weight until you feel the muscles contract.
3. As slowly as possible, return to the starting position through a wide range of motion.

Some tips:

The body must remain motionless throughout the entire time of working with the weight. Only the hand is in motion. Perform the ascent while holding your breath. This way you will maintain your posture and enhance the development of your biceps. Moving your elbows while doing this will not bring any training results. Lifting with both hands at the same time gives more effect than alternating movements.

For girls

If you do not use large weights when performing, then they are the best option for the weaker sex. When starting a workout, you must remember that a warm-up is an integral part of it. Doing one hammer throughout the entire training time is a waste of time, that is, you will not achieve anything. This means that the training program is not based on hammers, it includes them in the final result.

The beginning of your work is: inclined swings of dumbbells, raising the barbell to the chest in a vertical position. After all these tasks we put the hammer.

1. Hold a small weight in your hands. The inside of the brushes faces each other. Since the arms are the main thing in the exercise, leave them in this position the entire time.
2. Level stance. Place your lower limbs parallel to your shoulders. Turn your feet at an angle of forty-five degrees.
3. The chest is open, the back is straight, the lower back is slightly arched.
4. We transfer the weight to the toes.
5. The elbow joint is pressed to the torso.
6. Bring your hands out of the plane, and strongly strain your biceps.

Do not tilt your back, girls often make this mistake, this position can lead to injury.

Alternating Hammer Curl

The hammer exercise with alternating arm curls develops the biceps, brachial and radial muscle groups, and the anterior deltoid.

1. Position standing on the floor. Hands with dumbbells are lowered along the body.
2. We inhale air and lift weights with one arm, bending the elbow joint. The palm is directed towards the body.
3. We exhale after finishing the movement. We alternate hands all the time.

Correct execution of movements

• The back is always straight.
• The presence of inertial force is contraindicated.
• Full range of motion.
• Shoulders should not be rounded.
• Stiffness of the arms from the shoulder to the elbows.
• Contract your biceps muscles, not your arms.

Need to remember:

1. Direction of palms down - the muscle groups of the shoulders are worked out.
2. Turning your arms to the ceiling is the work of the biceps muscles.
3. The grip is neutral - both the biceps and the shoulder are loaded - the radial groups.

Advantages

1. The long head of the biceps develops very well.
2. The biceps reaches its peak during the push to the top point.
3. Along the entire trajectory of movement, the biceps is strongly compressed.
4. Development of the muscle groups of the forearms, which leads to the formation of the biceps shape.
5. The volume of the arms can be increased, since absolutely all muscle groups are worked out.
6. Small muscles are worked out, which cannot be achieved with any other exercise.
7. They do not require complex equipment and are very easy to make.
8. Wrist protection from stress.
9. Many variations of execution.

Hammer curls should not be ignored; they should be present in every athlete.

How does a hammer affect the growth of forearm muscles?

The best option for working out the shoulder flexor muscle group. Professional bodybuilders consider it mandatory to include hammers in their training program. He showed himself to be excellent in bodybuilding. At the same time, the muscles of the biceps, small groups and, most importantly, the forearms are pumped.

The height of the forearms cannot be developed with anything else as much as with a hammer. Schematically, the training proceeds; First, work is performed with a barbell in a classic lift; at the end of the training, the biceps are achieved with hammers.

Common execution errors

• Do not lean your body back.

By making this mistake, you distribute the load across several muscle groups and the biceps are not fully developed. You get the feeling of working with a lot of weight. This is wrong. If you stand on your toes and shift your weight, this feeling will disappear.

• The body is rocking.

This is an inertial lift and due to it the biceps are half involved in the work. The meaning is lost. Remove the heavy dumbbell weights and use smaller ones.

• Shoulder jerks while lifting.

In this case, all stress is removed from the biceps. Try using a bench.

• Shifting the elbow joints or turning the hands.

Only the forearm muscles can move. Complementary movements deprive the biceps of the load and there can be no meaning in such a task. Stick your elbows to your body and do not tear them off throughout the entire exercise. As already stated, the hands should be turned only towards the body and constantly.

Now everyone understands how important light and safe hammers are. If you take all the recommendations and advice seriously, your hands will become much more resilient and stronger, and this is important. Hammers aren't everyone's favorite activity, but they should be part of every serious athlete's program.

I am sincerely glad to meet you again at our training session. I am sure that not only beginner athletes, athletes, but also quite experienced bodybuilders, after training on biceps or arms in general, the question arises, or at least the question once arose, what else to finish off with? Or what else can you do to improve the width of your arms? There is only one answer - the biceps hammer exercise.

In fact, I am more than sure that each of you is very familiar with this exercise. However, in order not to be unfounded, I propose to consider it specifically today: what muscles work, what to pay attention to when performing it, and, in the end, you will probably be interested in the technique of performing this training not only, but also for other muscles.

A little anatomy

I propose to start with the functional anatomical features of the “hammer”. As I already said, this exercise is far from just for the biceps. In fact, the lion's share of the load (about half) is distributed to the shoulder muscles, or more precisely to the brachialis, located in the front upper part of the arm, under the biceps. Since the brachialis, in our case, is responsible for bending the arm at the elbow joint, the maximum load on it occurs at the very beginning of the exercise - when you begin to bend your arm.

Naturally, the biceps brachii muscle, that is, the same biceps, is included in the process of performing the “hammer”. I have no doubt that you are quite aware of it, but, nevertheless, I will go deeper. So, it is also located in the front upper part of the arm, from the elbow to the shoulder. In the “hammer”, like the brachialis, it is responsible for bending the elbow, but in addition to this, it is also responsible for rotating the forearm around its axis.

Our next engine, which takes on part of the load, is the brachioradialis muscle, located in front of the forearm, from the hand to the elbow. It provides some assistance in flexion and rotates the forearm around its axis.

The final player is the pronator teres muscle, which also assists in flexion.

As you can see, in the process of performing this training, a sufficient number of muscles are involved so that the working weight turns out to be quite large. But, at the same time, the load on them is distributed unevenly, which means that not all of them will be pumped equally.

Execution Features

“Hammer” is performed exclusively with dumbbells. No, of course you can try using something else, but I doubt it will work. It follows that this exercise is localized not only in the gym: do it at home, on the street - anywhere.

Due to the fact that you can handle heavy weights, this exercise is great for increasing muscle mass in your arms.

Pay attention to the position of your palms during the training process. If you want to distribute the load as evenly as possible between the biceps, your palms should point clearly at your sides. If they are turned more backwards, the emphasis will be more on the shoulders. More forward - accordingly, on the bitsuha.

An important role in the correct execution of the “hammer” is played by the amplitude of movement. It is well known that the maximum muscle tension in any bending exercise is achieved when you have completed a ¾ lift. If you want the maximum effect of this exercise, you should not exceed this barrier, since otherwise you will give the muscles a chance to rest, supporting the weight with the help of joints and tendons. That is, the correct thing to do would be to lift the dumbbell ¾ and fix the position of your hand for literally a second.

The same applies to extension - do not do it all the way, relaxing the muscles. Stay a little short of this limit.

Another very common mistake is rocking your body, thus trying to help yourself finish the approach using inertia. Don't do this - better do fewer repetitions, but correctly. This condition must be strictly followed.

Execution technique

In this simple way, our conversation slowly reached the technique of execution, which should always be only ideal, and nothing else. If it doesn’t work, take less weight.

So, let's clarify and remember once and for all how to do the hammer exercise correctly. In fact, everyone prefers to do it their own way. Some standing, some sitting – there is no fundamental difference here. The order of execution also varies: some do it with both hands at the same time, some do it in turn, and some even do it first with one hand, then the same number of repetitions with the other.

Here everyone does what suits them best. The main thing is that the dumbbells are in both hands, acting as a counterweight to each other - this way you will avoid shoulder injuries. Speaking of shoulders: if you want the maximum load to be placed on them, your arms should actually be pressed against your body.

So, you took the dumbbells in your hands. With your shoulders down, press your elbows toward your body. You must stand firmly on your feet - try to fix yourself. Your arms, from shoulders to elbows, should remain motionless - only the elbow and forearm are involved in the execution process.

As you exhale, lift, as we said, ¾ of the entire amplitude, fix the position for a second or two, and as you exhale, lower it, trying to stretch your arm as much as possible, but at the same time, without relaxing and slightly not extending it to the end. Here you do not linger, and perform the next climb.

To make sure you avoid technical errors, watch the video below. After viewing it, even you still have some questions or doubts - they will definitely disappear

In conclusion, I will say, or rather, I will even advise, try to take more weight - it is not necessary to perform 10 or 12 times in a set, you can limit yourself to 5, but just jerk.

Also, don’t forget how muscles are built. The training alone, no matter how intense it was, will not be enough. In order to have beautiful embossed biceps, it will help sports nutrition, namely proteins, which will be the building material of your muscles.

By including the “hammer” in your training plan, you can pump up, say, the brachialis so much that it will literally push the biceps out, significantly visually increasing its volume. A pumped brachioradialis muscle will significantly thicken the top of the forearm. Therefore, I sincerely recommend the “hammer” exercise to all experienced bodybuilders and beginner athletes just taking their first steps in this field. Also watch the video of the exercise. See you soon.

The main exercise for training the biceps of the arms. Works the biceps, brachioradialis, shoulders and forearms. Let's consider 3 options: hammer grip, medium and narrow grip.

Target muscles in exercise – biceps hands

Video exercises for curling arms with dumbbells while standing

If you want to properly pump up your biceps and make them impressive in size, then curling your arms with dumbbells will come in handy. There are various variations of the exercise: with dumbbells rotated at the top, when the load is placed on the outer head of the biceps; pronated grip (works the shoulder muscle) and others. In this article we will look at 3 main options for standing dumbbell curls. Let's start in order.

Load on target muscles on a 10-point scale

Application of the exercise

To whom. Everyone from beginner to master. For men and women.

When. In the middle of a workout. Do the heavy compound exercises first, then move on to your arms.

How many. 3 sets of 12-15 repetitions. 60 seconds rest between sets.

Technique for performing dumbbell curls:

1. Initial position. Stand shoulder-width apart. The back is straight. Let's look ahead. We hold dumbbells in our hands. Palms facing forward.
2. Raise the dumbbells up to shoulder level, exhale. Keep your elbows at one point.
3. Lower the dumbbells to the starting position and inhale.

Main errors during execution:

• Strong elbows forward. Try to keep your elbows at one point. When they move forward, the load is removed from the biceps, and the front deltoids of the shoulders are activated.
• Extension in the lower back when lifting. Do not use heavy weights in the exercise. Our goal is maximum biceps development. When the weights are enormous, the back extensors and all sorts of other muscles begin to engage, taking on the weight of the weight. The biceps of the arms are not the lot.
• Incorrect amplitude of execution. Short, fast, sharp, swinging movements. Work slowly and concentrated. Only use your biceps.

Pros of exercise

1. Suitable for everyone.
2. Can be done at home.
3. Low chance of injury.
4. Easy to learn and implement.

Disadvantages of dumbbell curls: No.

Chips:

1. To better work out the biceps at the final point of the movement, you can fix and press on the biceps.
2. To better work the inner head of the biceps, you can do supination. In the top position, turn your little finger inward as much as the flexibility of your hands allows.

Options for standing dumbbell curls

Hammer curls are a variation of the classic dumbbell curl that effectively works the biceps and shoulder muscles (the so-called “brachialis”). Hammer curls are performed with a neutral grip, with your palms facing each other rather than up or down.

Differences:

1. Grab the dumbbells. Hold the dumbbells like a hammer.
2. The load falls more on the brachioradialis muscle and the outer head of the biceps.

When performing curls with a hammer grip, it is very important to fix your elbows. If your elbows move forward or backward, the effectiveness of the exercise decreases significantly.

Similar to the first exercise. Differences in grip. This allows for more load on the inner head of the biceps.