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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion Krasnodar Territory according to IPF. 1st category in weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.
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The date: 2012-05-29 Views: 465 893
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Additional- brachialis and brachioradialis muscles
Difficulty of execution- light
Bending the arms with dumbbells "hammer" - video
Weight and reps for beginners
For men: 10 - 15 reps of 8 - 12 kg (each dumbbell). 2 - 3 approaches.For women: 10 - 15 reps of 3 - 5 kg (each dumbbell). 2 - 3 approaches.
Load on muscle groups
The load is indicated on a 10-point scale (the total load is summed up)Description of the exercise
Holding your arm in this way puts more stress on the inner head of the biceps and forearm. Pretty simple and effective exercise. Watch your elbows. They should not "dance" either to the side or much forward. You can do both simultaneously and alternately. Both sitting and standing. For beginners, I still advise you to do it alternately. Then you will swing less. The hammer exercise is not suitable as a basic exercise. It is good to do it at the end of a hand workout. To finally score not only biceps, but also forearms. Main chips
1. Do not raise the dumbbell to the very shoulder (as if throwing it up). The biceps at the top of the trajectory should be as tight as possible. And when throwing, the load is removed from it and it relaxes. 2. Don't rock your body. Especially this happens by itself if you do it alternately. When swinging, you lift the dumbbells by inertia, and not by the strength of the muscles of the hands. Therefore, the effectiveness of the exercise decreases. 3. This exercise is not basic. Therefore, it makes no sense to take too much weight and somehow do 5-6 repetitions. The weight should be such that you can do at least 8 clean and beautiful repetitions. 4. At the bottom point, straighten your arms to the end, relaxing your biceps. This way you can do more reps. But at the same time, you do not need to take your hand back to avoid swinging. 5. When sitting on a bench, it is better to do this with support on the back. That way you won't wobble. In addition, you can complicate the exercise if you put the back not vertically, but slightly at an angle.- This is one of the options for lifting dumbbells for biceps. it good exercise for the shoulder muscle (brachialis). Part of the load is taken by the biceps and the brachioradialis muscle.
The stronger the hand is pronated (that is, it looks down), the more load the shoulder muscles take. On the contrary, the more the palm is supinated, the more load the biceps takes. In the hammer exercise, the palms are parallel to each other, the load is distributed evenly between the biceps and shoulder muscles.
Hammer curls involve more muscles than regular bicep curls. Accordingly, you can take more weight. In this regard, the "hammer" allows you to gain a good total mass of hands.
Execution technique
1) You can perform the exercise standing or sitting. Take dumbbells in your hands. Lower your arms so that your palms are facing your body.
2) Press the elbows to the body, keep the shoulders and arms up to the elbows in a fixed, motionless state.
3) Inhale, bend your arm at the elbow. Only the elbow and forearms work.
4) Reach the peak contraction and smoothly return the arm to its original position. Repeat the same with the second hand.
1) Exercise "Hammer" is not basic, it makes no sense to take a lot of weight for 4 - 6 repetitions. Pick up a weight so that you can do at least 8 clean and technical reps.
2) At the bottom of the movement, achieve a full stretch of the biceps. No need to take your hands back to avoid swinging.
3) Exercise should be done at the end of arm training. This will allow you to finally score the biceps and forearms.
4) The exercise can be performed both with both hands at the same time, or alternately.
Video - hammer exercise for biceps
This hammer exercise pumps the lateral part of the biceps, shoulder-radial and shoulder muscle system. Thickens and shapes the muscles of the biceps and forearms.
Execution technique
- Raise the dumbbells and grab them with both hands with a simple grip (palms facing each other).
- Straighten as much as possible, bend slightly in the lower back and lower the dumbbells to the hips. The chin is parallel to the floor. Tighten the muscles of the lower back and fix the natural curve of the back until the end of the approach.
- Inhale and stop breathing. Tighten your biceps and raise one of the dumbbells to the delta. The elbows are fixed motionless and are located on the sides of the torso. Don't push them forward.
- At the moment when the brush reaches the level of the upper part chest, pause for 1-2 seconds, tighten your forearm and biceps even more. As you exhale, slowly lower the dumbbell.
- At the bottom point, pause and lift the second dumbbell to the indicated place. This ends one repetition.
- It is important to ensure that the upper arm remains motionless and in an upright position during the hammer exercise. By pushing your elbows forward to make the lift easier, you are in other words “stealing” the load from the biceps.
- The housing must be fixed in a vertical position. Do not move your back back and do not push your pelvis forward, helping with your whole body to move the dumbbell from a fixed point at the very beginning of the lift. It will be better to take lighter dumbbells. Do not forget, first of all - the correct technique of movement, and after the weight of the load.
- Do not twist or bend your wrists. The palms should always look at each other. If at the moment of lifting the dumbbell you turn the brush so that during lifting up the palms look at the ceiling, then the focus of the load shifts from the deltoid muscle to the biceps. By turning the hand the other way, you contract the pronator teres and brachioradialis more strongly.
- In some cases, you can lift both dumbbells at the same time. But in this case, be careful - the closer the end of the set, the greater the fatigue and the greater the chance that you will start pushing the dumbbells with your whole body. Therefore, as soon as you start hacking, immediately proceed to alternate dumbbell lifts.
Application
Intended: Everyone from beginners to professionals.
When: At the end of the biceps workout. Before the hammer exercise, do lifts and /.
How: 3-4 sets of 10-12 reps.
Sports instruction: Most athletes believe that the hammer exercise only loads the brachialis and brachioradialis muscles, in fact, it primarily contracts the (lateral / external) head of the biceps very much in the first place.
Thanks to this distribution of forces, you deliver a really powerful blow to the biceps: on the one hand, “load” the biceps itself, and on the other, the brachialis, which is located under the biceps, the development of which increases the volume of the biceps. In addition, the hammer exercise also powerfully bombs the brachioradialis muscle, which in turn largely determines the thickness of your forearms. In the event that the forearms look thin against the background of powerful biceps, then the hammer should be included in the training program.
By practicing the hammer often, you will increase your skill in wrestling, tennis, American football, boxing, hockey and many other sports in which you at least occasionally bend your arm at the elbow.
Video - Hammer exercise method
Hammer with dumbbells - This is an exercise that is primarily used to pump the brachialis (a small muscle that is located under the biceps). By developing this muscle, you can visually increase the volume of the biceps. Also, the brachioradialis muscles (forearms) develop very well. If your goal is to develop large forearms, then you should do this exercise. In this article I will tell you the correct technique for performing the exercise and the main nuances that will help you effectively work out the muscles of the hands.
Hammer with dumbbells is a basic exercise that is designed to develop the brachioradialis muscles (forearms), biceps and brachialis. There are several options for performing this exercise: a hammer with dumbbells standing, a hammer with dumbbells in a sitting position, and a hammer with dumbbells sitting in an incline.
Main muscles:
- brachioradialis muscle (forearm)
- biceps brachii (biceps)
- shoulder muscle (brachialis)
The correct technique for performing the exercise "Hammer with dumbbells":
- Take the dumbbells in your hands, stand straight, straighten your shoulders, put your feet shoulder-width apart.
- In the initial position, the arms should be fully extended, and the hands should be turned with the palms to the hips (thumbs pointing forward).
- As you exhale, lift the dumbbells, bending your arms only at the expense of the elbow joint. Hold the dumbbells parallel to each other, bend your arms as much as possible, hold the peak contraction at the top for 1-2 seconds.
- As you inhale, slowly lower the dumbbells, extending your arms at the elbows (try to extend your arms at the elbows almost to the end).
- Exercise should be performed without sudden movements.
- Do the planned number of repetitions in the approach.
- Rest 1-2 minutes and move on to the next set.
- The exercise can be performed alternately or with both hands at the same time. By performing the exercise alternately, you can better control the movements, but on the other hand, this technique significantly reduces the intensity and increases the time of the approach itself. It is worth paying attention to the position of the body. Performing the exercise alternately, you can often notice that the athlete twists the body from side to side. This cannot be done (the body must be motionless).
- Do not bring your elbows forward and do not take them back, all movements should occur due to flexion in the elbow joint. If the elbows come forward, then this means that you are helping yourself with deltas. To fix the elbows well, they can be pressed against the body.
- To better isolate the forearms and brachialis, do the exercise in a sitting position. This position of the body excludes the help of the body and legs. To further concentrate the load on the muscles, you can perform it while sitting in an incline (this will eliminate the help of the deltoid muscles).
Hammer curls are one of the classic exercises for developing biceps and shoulder muscles. It helps to make the biceps voluminous and embossed, as well as increase the width of the forearm in a short time. The exercise is also known as hammer or mallet.
Exercise features
With neutral grip dumbbells or hammers train:
- biceps;
- brachialis (shoulder muscle);
- brachioradialis (shoulder muscle);
- round pronator.
One exercise helps to develop a number of small muscles. Some trainers refer to the hammer as basic exercises, but this is not entirely true. The developed muscle groups are too small. Moreover, the movement is carried out due to the work of one joint. For these reasons, it is more correct to consider it isolated.
The main advantage of this type of flexion is that it allows you to increase the overall muscle mass of the arms. Muscle development is complex, and you will definitely be pleased with the end result.
The grip you use directly affects which muscles get the most work. Before you start training, pay attention to the following nuances:
- The more the palm looks down, the greater the load on the brachialis.
- The more the palm is turned up, the greater the load on the biceps.
- A neutral grip, with the palms facing each other, evenly loads both of these muscles.
When choosing which grip to hold the dumbbells, think about which muscles you want to develop first.
Execution technique
How to do the exercise correctly? First you need to choose the right dumbbell weight. It is generally recommended to work with a weight that allows you to complete 8-10 reps.
If you are an experienced athlete, then you can choose super-heavy weight for 4-6 reps, and perform the last lifts with the help of your body. But this practice requires a perfectly honed movement technique. It is necessary to break this very technique skillfully, understanding the process of muscle work. Otherwise, there is a big risk of getting grass.
Technique for performing hammers standing and sitting. The correct execution of hammer bends is as follows:
- After you decide on the load, take your starting position. Stand up straight and put your feet shoulder-width apart. A slight natural deflection should form in the lower back. Make sure your posture is comfortable and stable enough.
- Fix the elbows on the sides of the body. Make sure that they do not move forward or backward during the exercise.
- Grab the dumbbells with a neutral grip. A neutral grip means that the palms of the dumbbells are facing each other.
- As you exhale, raise your arms almost to shoulder level. Achieve peak muscle contraction. It is important to say that the peak contraction of the biceps occurs a little earlier than the brush touches the shoulder. Bringing the forearm to a vertical position, you remove the load from the biceps and transfer it to the tendons. Therefore, hands must be raised without bringing the forearm to a vertical position. Try to concentrate on the exercise and be aware of the work of the muscles. This is a very useful skill for an athlete. Hold at the top peak for a few seconds.
- Slowly lower the dumbbells down, returning to the starting position. Without stopping, raise your hands again.
- Repeat the required number of times (8-12), rest and do 2-3 more sets.
The hammer can be done sitting or standing, lifting the dumbbells at the same time or alternately. It all depends on your physical fitness.
If the above exercise seemed too difficult for you, you can simplify it a bit. First, change the starting position. Sit on a bench, spread your legs wide and straighten your back. Next, try lifting the dumbbells alternately and at the same time. Usually lifting dumbbells at the same time turns out to be easier, since in this case it is easier to coordinate movements.
Hand exercises will be most effective if you follow a series of exercises when performing them. simple rules. To improve your workout results, pay attention to the following recommendations:
- Start each session with a warm-up. Rotational movements in the joints and vigorous warming up of the muscles of the hands will make further dumbbell lifting less traumatic.
- Make sure that during the approach, the position of the dumbbells in your palms does not change, and each subsequent lift is performed with the same grip. It is the grip that affects the distribution of the load on the biceps and brachialis.
- Avoid unnecessary movements during the exercise. The tilt of the body and the instability of the elbow significantly reduce the load on the biceps, thereby making the exercise less effective.
- Train at a moderate pace and do not take unnecessary pauses. End the session by stretching the target muscles.
Mastering the hammer, it is better not to unbend your arms to the end at the bottom point. So the muscles will maintain tension during the entire exercise.
Hammers are an exercise that increases the volume of the biceps and gives it relief in as soon as possible. By combining it with other arm exercises, you can achieve amazing results.