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A simple lift in gym lingo that can sometimes be the difference between a great workout, and an utter waste of time.
If you’ve been spending hours in the gym trying to bulk up your biceps with classic curls and chin-ups, and yet remain entirely unsatisfied with the size of your upper arms, the chances are you’ve never heard of the brachialis muscle
Hammer curls are a variation of a standard bicep curl where your palms point towards each other instead of facing upwards, says Joe Allen, a New York City-based Barry's instructor. You do hammer curls much the same way you do a standard bicep curl. Start by picking your dumbbells of choice. Then lift the weights to your shoulders and lower them back down to your sides with control. If that seems almost identical to a standard bicep curl, it's because it is — nonetheless, simply facing your palms in a different direction can work extra muscles and challenge your mobility in new ways, adds Emma Middlebrook, a certified personal trainer, and owner of REP Movemen
)A hammer curl is a variation of the biceps curl and targets muscles in the upper and lower arm. While this exercise is almost always performed with a dumbbell, you can also perform it with cables or bands. The hammer curl is a great addition to an upper-body strength routine.
If you consider doing one exercise purely to benefit your upper arms is an inefficient way to spend time in the gym, then pair the hammer curl with the lunge for a full-body hit. Holding a dumbbell in each hand by your sides, take a big step forwards on your right leg and lower until both your knees are bent at a 90° angle. Brace your core and curl the weights up, pause at the top, then lower them under control back to the start position. Push through your right foot to power back up to a standing position. The weighted lunge works all the major muscles in the lower body and you’ll also challenge your core as you maintain the lunge position while curling the weights. You can switch legs with each lunge or do all reps on one side and then the other.
Also known as the neutral-grip biceps curl, hammer curls are a biceps curl variation. Unlike traditional biceps curls that entail curling a weight with a supinated (palm-up) grip, hammer curls takes on a neutral grip, with palms facing in toward each other
“A conventional, supinated bicep curl, will improve the peak of your bicep, because of the increased activation of the short head of the bicep brachii,” says Buckton, “but a hammer curl is more about increasing the thickness and the overall development and strength of the arm and the forearm, which is going to assist more with bigger compound exercises where there's a more of a pronated grip like pull-ups or wide grip pull-downs.” (Source: www.menshealth.com)