hammer exercise


«Hammer» is an excellent auxiliary exercise aimed at developing the long head of the biceps, which leads to a noticeable thickening of this muscle.

The benefits of exercise

In bodybuilding, the “hammer” is used to load the long head of the biceps and brachialis, which results in a noticeable increase in the volume of the biceps. In addition, this exercise sufficiently loads the brachioradialis muscle, which largely determines the thickness of the forearms.

By including the «hammer» in a set of exercises to prepare for such sports as boxing, wrestling, gymnastics, arm wrestling, American football, tennis, hockey and many others, you will noticeably improve your results in them.
Hammer Exercise Technique

Correct exercise technique:

1. Stand with your feet shoulder-width apart, straighten your back, and slightly bend at the waist. Take a neutral grip (when the palms “look” at each other) in each hand on a dumbbell and lower them to the hips. Keep your chin parallel to the floor. This is the starting position.

2. Inhale, hold your breath and smoothly, without changing your grip, raise one of the dumbbells to your shoulder. Pause at the top and tighten your muscles even more.

3. As you exhale, slowly lower the dumbbell to its original position. And lift with the other hand.

4. Do the required number of repetitions for each hand.

It is important:

During the exercise, keep your elbows strictly on the sides of the body in a stationary state. It is necessary that the arm from the elbow to the shoulder remains motionless and occupies a vertical position.

Keep the body in a stationary position, helping yourself with body swings, you simply take the load off the “target” muscles and risk injuring the lower back. If you can not master the weight — take lighter dumbbells. Technique in this exercise is more important than weight.

Do not bend the hands at the wrists: the palms should always “look” at each other. Otherwise, the load on the «target» muscles is reduced.

You can lift both dumbbells at the same time, but in this case it is much easier to lose control of the correct execution. Therefore, the preferred option is in which the rises are made alternately.

Options exercises

«Hammer» sitting on a bench.

Working muscles in the hammer exercise

  • biceps
  • brachioradialis muscles
  • brachialis
  • round pronator

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