Compared to regular dumbbell curls, which are done with the palms facing forwards, the hammer curl is done with the palms facing your body. The bicep consists of a long head and a short head and is located on the front of your arm, while the brachialis is a deeper muscle that lies beneath the biceps and which, when well-developed, can push your biceps out and make them look more peaked. Perform an alternating hammer curl, lifting one dumbbell at a time. Plus, they are fun and easy to execute despi. This is the starting position for the exercise. A variation of the standard hammer curl is to bring your hand up and across the body to end the curl at your upper chest level. Repeat with your right arm. Age: 42. Four to five sets of six to eight reps turns the hammer curl into a serious strength-builder without needing to swing the weights around. Zottman curls are great in strengthening the brachialis muscles by putting an eccentric overload on the muscles. Without bending your body forward or backward, perform curls by bending at the elbows only. Think of drawing a half circle with the dumbbell. Step 1: Grab both your dumbbells and stand straight. Hold a dumbbell in each hand at arms-length. Alternately, curl each dumbbell up like you're swinging a hammer across your chest. Make sure to keep palms facing inward, and squeeze bicep at the top position. If the dumbbell is crossing the body, you're more likely to have a pectoral contraction at the top of the movement. Chest X-Ray clinics in Taipei City at the best price. Lower the arm to the starting position, repeat, and then switch sides. Hold the contraction for a split second and then lower the dumbbell until your elbow is fully extended. Here are the 9 best hammer curl alternatives you can try today: Pinwheel Curl ("Cross Body Hammer Curl") Preacher Curl. Stand straight with your feet shoulder-width apart and hold a dumbbell in each hand. Flex the elbow to bring the dumbbell across your body so it ends near the center of your chest. Hold for a count of two and squeeze your biceps. All rights reserved. Dumbbell Pinwheel Biceps Curl. Reverse Grip EZ-Bar Curl. Abs; Arms; Back; Chest; Legs; Shoulders; SWEAT WORKOUTS Don't let the elbows swing too . Maintain an upright posture with palms are facing the body. Any curl variation will build muscle and strength ( That's just a side effect of weight training ). Midpoint: As the dumbbell rises to the top of your opposite pec, squeeze it to a halt and then slowly lower it back to your side. Squeeze the left biceps and bring the dumbbell across your body and toward your right shoulder. Gym trainees usually perform it in combination with other biceps and triceps workouts for an overall development of their forearms. Slowly curl the dumbbell up to your shoulder, keeping your upper arm . The Cross Body Hammer Curl targets your biceps and gets you bigger and stronger arms. Make sure your feet are shoulder-width apart and that your knees and elbows are relaxed or not locked. Rather than lifting the weights directly in front of the body, you lift them across the torso. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features Press Copyright Contact us Creators . Step 3: As you curl the dumbbell upwards turn your wrist so that the thumb side of your hand is facing outwards away from your body. Step 3: Curl the weight forward while contracting your biceps. Grasp the dumbbells firmly in both hands, leaving the palms turned in towards the midline of the body. The cross-body hammer curl is a dumbbell exercise that targets the biceps, brachialis, and forearm muscles. To help you lift the heaviest weight, try a seated, one-arm braced hammer curl: Sit in a chair with your feet flat, your knees spread wide, and a dumbbell in your right hand. Brothers, I was wondering if doing this type of curls you can work your brachialis and biceps more Intensively , which are the muscle groups I'm having a hard time to develop, than doing regular hammer curls. A hammer curl performed one dumbbell at a time being curled up towards . This movement also engages stabilizer muscles, including the anterior deltoid, the upper and middle trapezius, the extensor carpi radialis, and others. Dumbbell Bicep Curls. Reverse Cable Curl. Stand up straight, holding a dumbbell in each hand. Grab a set of dumbbells, and let them hang at arm's length to your sides. Cross body hammer curl. Hold the movement for one moment and squeeze the biceps. Posted by Blake on October 26, 2016 with 0 Comment. But going about your work from another angle with this curl . You can perform hammer curls standing or sitting. A good tip is to not lock your legs in a straight position. 9. Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position. I love free weights so basically my training program is based on using free weights, thanks guys If your pectoral muscles are sore after doing curls, it is because you are performing curls with improper form. How to do Cross-Body Dumbbell Curl: Step 1: Take a dumbbell in each hand and stand straight up with the dumbbells at your waist. This helps isolate the brachialis muscles on each arm. Now 'curl' one or both dumbbells up at the same time by bending your elbow. Step 1. Forearms - there are lots of muscles that make up the forearms. Cross body hammer curl. Hold two dumbbells by your sides with a neutral grip. A hammer curl varies from a traditional bicep curl because you use a neutral grip with your palms f. 3. perform the exercise in a cross-over manner where you curl up and across the body to complete the curl at the upper chest level. PUMP Workout. Equipment: Pair of Dumbbells. If you want to get bigger and stronger arms, lock in your elbow and shoulder, and lift the weight as prescribed above. You must be logged in to post a comment. Keep curling until your forearm and bicep make contact. Standing Cross Chest Curl Instructions. . Hammer curls and bicep curls are not mutually exclusive. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. Watch popular content from the following creators: Ashley Nicole(@ash_castillo12), Chris_Ramsey__(@chris_ramsey_), Ashley Nicole(@ash_castillo12), Morgan Olson(@momomuscle), Nino(@nino.blk), Rico Reaps(@ricoreaps), Geri(@gainsbygeri), Daniel Pan(@thedanielpan), philitajana(@philitajana), Jay built different(@jaytooofit) . Stand straight with a dumbbell in each side in a supinated position; Curl the dumbbell in your right hand across your left shoulder, just over your left breast. Inhale as you reverse the motion and return the dumbbell to the starting position. Step 2. Bend only at the elbow and raise the weight toward the shoulder. How to do cross-body hammer curls correctly. Reverse curls are less likely to cause injury. Posts: 3. BLOG; DAILY CHALLENGE. Note how hand is slightly "choked up" on the dumbbell handle. For the "In" half of a "rep", perform a traditional dumbbell hammer curl, raising the dumbbells straight up. This is the starting position. Hammer Curl Instructions with Pictures. The secondary muscles worked are the abdominals which act as a stabilizer around your midsection. Hammer Curl Across The Chest. Keeping the lower edge of the rear arm pressed against the incline board, do the curls. Hold the dumbbells closer to the top end rather than gripping them in the middle. Rather than lifting the weights directly in front of the body, you lift them across the torso. Adjust the inclined board to 45 degrees. With a little tweak in equipment, grip form, hand placement, elbow flexion, and range of motion, a simple bicep curl can become even more interesting. . This hammer curl variation requires you to curl the dumbbell across your chest instead of up to your shoulders. The same is true of the brachialis and, for the most part*, the biceps brachii also. Hammer Curl Across The Chest. Step 2: Curl your right arm upwards and across the front of your body to the left side of your chest. This usually means you are trying to lift a bigger weight than you should, so consider decreasing . The hammer curl is targetting the brachioradialis, which doesn't cross the shoulder and isn't involved in shoulder rotation at all. Keep alternating arms. Going across your body increases the range of motion for better muscle-building potential. Full video breakdown + sets & reps inside! 1. level 1. The pinwheel biceps curl is a hammer curl with a twist. 7 yr. ago. 25 Feb 2015 About this exercise. Should You Still Do Hammer Curls If You Have Sore Pecs? Which Builds Bigger Forearms - the Hammer Curl or Reverse Curl? Starting Position. Start by reducing the amount of weight you are using for curls. How to do Hammer Curls Stand upright and grip two dumbbells at the side of the body with the arms straight and palms facing your torso. Using momentum will take away the goal of the exercise. Stand or sit behind the incline board with your arms straight, supporting only the lower edge of your rear arm on the incline board. For more: MP45.com . About CORYGFITNESS.COM. Grab the EZ-curl bar, the barbell, or even the dumbbell with your hands crossed over your chest, your thumbs on top of the bar. It is slightly more toward the front of dumbbells. Here's How It's Done. Keep your arms extended by your sides, with the palms facing in. Instead of just keeping your hand in neutral with your knuckles pointed straight ahead, fold the arm against the chest and pronate the forearm into a Crossbody Hammer Curl. Keeping the rest of your body still, curl . Repeat this movement for your other arm. Perform the curl while keeping your torso erect (no arching your low back) or without moving your elbows forward. Let your arms hang down, fully extended and perpendicular to the floor, palms facing in (neutral grip). All memberships include exclusive access to my world & my fitness plans. Hammer curls provide better focus on your biceps muscles. This means your biceps will be overloaded easier which will eventually result in bigger bicep size. Cross body hammer curl, also called the cross chest hammer curl, is a muscle-strengthening exercise which targets your biceps. The curl across the chest is a neat variation of the classic movement. Your elbows should be close to your torso. CROSS BODY HAMMER CURLS. The bicep curl will maximize bicep size while the hammer curl will make your brachialis and brachioradialis muscles larger and stronger as well. Moderate Weight, Moderate Reps. Training hammer curls with a classic bodybuilding-style approach using three to four sets of 8 to 12 reps is a reliable way to build arm size with this fundamental exercise . Below is a step by step guide on how to properly execute the hammer curl exercise for optimum results.