Hammer Curls

**Bob Evans** · 08-12-2003, 04:31 PM

I know this has probably been answered some where before. But regarding hammer curls. Two quick questions.

1) I find that they are easyer than regular curls. I can lift 5 to 10 lbs more per dumbel with hammer curls than with traditional curls --- Is this normal?

2) I know hammer curls are good for your forearm. Are they as good for your bicep as a regular curl? (somehow since they are easyier my warped mind thinks they might not be as effective)

Thanks, Bob

imported_ilFacell · 08-12-2003, 08:12 PM

Hammer curls *MIGHT* be the supreme biceps builder...and I'll tell you why. The prime mover is the Brachioradialis. They are the little instertions on the top of your forearm. If you dont know look at this link. But the synergists, are as you guessed - Biceps Brachii/Brachialis. The 5-10lb.'s extra is by adding more synergists in the movement, and making it *less* isolative. Work with them and tell us your gains!

**Kate** · 08-13-2003, 04:11 PM

Hiya, Bob!

According to Per Tesch's MRI studies, the exercises that best light up the major elbow flexors (both heads of the biceps and brachialis, only the upper arm was tested) are incline hammer curls and straight bar curls with a close grip.

My elbows wouldn't tolerate the straight bar curls, but the incline hammers are a real favorite... I use them for negs because I can reach over and spot the DB up with the non working arm.

Interestingly enough, the standing hammer curl focuses on the short head of the biceps with only mild support from the long head and brachialis. By sitting on an incline bench and keeping the elbows pointed at the ground, you prestretch the long head and brachialis and they participate more fully in the curl. I'd guesstimate I set the bench at about 30 degrees.

So short answer, hammercurls, and in particular incline hammer curls ARE good for the biceps, as well as brachialis (which makes a nice little shelf to put those bis on) and brachioradialis in the foream.

For the sake of my joints I change up my curls regularly, but if I were forced to choose just one, it would be the incline hammers.

Kate

**Bob Evans** · 08-13-2003, 04:25 PM

Going, going, going ---gone --SOLD to the lovely lady from the rocky mountains. Tonight I am doing incline hammer curls.

Thanks for the help Kate and Illfacell,

Bob

**Blade** · 08-14-2003, 09:54 AM

My primary biceps exercises have been close grip EZ curls and incline hammer curls for as long as I can remember.

They just call me Mr Arms

I concur with Kate and IlFacell...

**jsraaf** · 08-14-2003, 10:20 AM

I also like incline hammer curls.

My favorite way to do them is inclined in my Lazy-Boy, also at about a 30 degree angle with feet elevated, and use an ice cold 12-16oz weight. As many reps as possible - though I do try to avoid "failure".

**Bob Evans** · 08-14-2003, 11:06 AM

Israaf you can also get a weighted remote at Target.

Blade (a.k.a Mr. Arms)-- close grip EZ bar curls --- where do you grip it ? (I know I have asked this before) I forgot the answer. Grip it inside of the "Z " on the bar? Or maybe another way to ask it how far apart are your hands.

Bob