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Cross-body dumbbell hammer curlsĬross-body dumbbell hammer curls tend to allow for more weight to be used and are the best option when incorporating cheat curls because you can use momentum a bit easier. The dumbbell hammer curl is a highly recommended exercise, and there are a few different ways to do it.
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The biceps brachii or biceps is a two-headed muscle of the upper anterior arm that acts as a strong supinator of the forearm. It also supinates and pronates the forearm. The brachioradialis is a forearm muscle that flexes the elbow. It helps to create the appearance of more width to the upper arm. The brachialis is a pure elbow flexor at all physiological positions, located deep to the biceps. Target Muscle Group: Brachioradialis, brachialis, and biceps brachii.Biceps and forearms receive heavy stimulation from deadlifts, rows, pull-ups and any movement where pulling is required.īut when you want to isolate your biceps and forearms, dumbbell hammer curls are the perfect exercise to make them massive and strong. Moreover, they don’t need to be annihilated but simply stimulated with few sets and reps a few times per week and no more. You see, the biceps and forearms are relatively small in comparison to the larger muscle groups like back, chest, and shoulders which means they are more susceptible to overtraining. Now, let’s get something straight… training hard doesn’t mean overtraining.
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The Hammer Curl and Supinating DB Curl are two great exercises, when programmed properly, can add limitless possibilities to your programming tool box.The biceps and forearms are the first muscles we see when wearing a t-shirt and if you want them to turn heads, you need to train them hard. So rows and pulldowns will fatigue elbow flexion while we can target the supination function of the Biceps with the Supinating DB Curl: This is due to the Biceps Brachii being weaker when doing supination rather than elbow flexion. This will allow it to be a great exercise when we want to pair more Bicep work with our Back work. It should be noted that the Supinating DB Curl will focus on supination rather than elbow flexion. This should not become a limiting factor to your Pulldowns or Pressdowns if it does an adjustment will need to be made. This does not mean you cannot pair Supinating Curls with those exercises we just need to be aware that elbow flexion will be slightly fatigued going into or coming from the Supinating Curl. The Supinating Curl will work the Biceps Brachii, which crosses the shoulder joint so attention must be given to other exercises needing shoulder stability such as Flys, Pulldowns and Triceps Pressdowns. When pairing the Supinating Curl with other exercises we need to pay attention to the shoulder joint as the Biceps Brachii is affected by the shoulder position.