Hammers standing. Hammer Exercise: An effective biceps arm workout with a hammer exercise with dumbbells. Advantages and disadvantages of exercise

03.12.2021Heading: masonry

Hammer with dumbbells - This is an exercise that is primarily used to pump the brachialis (a small muscle that is located under the biceps). By developing this muscle, you can visually increase the volume of the biceps. Also, the brachioradialis muscles (forearms) develop very well. If your goal is to develop large forearms, then you should do this exercise. In this article I will tell you the correct technique for performing the exercise and the main nuances that will help you effectively work out the muscles of the hands.

Hammer with dumbbells is a basic exercise that is designed to develop the brachioradialis muscles (forearms), biceps and brachialis. There are several options for performing this exercise: a hammer with dumbbells standing, a hammer with dumbbells in a sitting position, and a hammer with dumbbells sitting in an incline.

Main muscles:

brachioradialis muscle (forearm)
biceps brachii (biceps)
shoulder muscle (brachialis)

The correct technique for performing the exercise "Hammer with dumbbells":

Take the dumbbells in your hands, stand straight, straighten your shoulders, put your feet shoulder-width apart.
In the initial position, the arms should be fully extended, and the hands should be turned with the palms to the hips (thumbs pointing forward).
As you exhale, lift the dumbbells, bending your arms only at the expense of the elbow joint. Hold the dumbbells parallel to each other, bend your arms as much as possible, hold the peak contraction at the top for 1-2 seconds.
As you inhale, slowly lower the dumbbells, extending your arms at the elbows (try to extend your arms at the elbows almost to the end).
Exercise should be performed without sudden movements.
Do the planned number of repetitions in the approach.
Rest 1-2 minutes and move on to the next set.

The exercise can be performed alternately or with both hands at the same time. By performing the exercise alternately, you can better control the movements, but on the other hand, this technique significantly reduces the intensity and increases the time of the approach itself. It is worth paying attention to the position of the body. Performing the exercise alternately, you can often notice that the athlete twists the body from side to side. This cannot be done (the body must be motionless).
Do not bring your elbows forward and do not take them back, all movements should occur due to flexion in the elbow joint. If the elbows come forward, then this means that you are helping yourself with deltas. To fix the elbows well, they can be pressed against the body.
To better isolate the forearms and brachialis, do the exercise in a sitting position. This position of the body excludes the help of the body and legs. To further concentrate the load on the muscles, you can perform it while sitting in an incline (this will eliminate the help of the deltoid muscles).

Hey guys. I would like to discuss the following in this article: Hammer exercise for biceps. Below I will tell you about the ways of performing the exercise, the working muscles and some other nuances of this movement. Get comfortable, we're getting to the point.

There are many exercises for pumping the biceps, the basic of which is only pulling up on the bar with a reverse grip. The rest (with barbells, dumbbells or on block simulators) belong to the number of isolators, that is, only one pair of joints and muscle groups work. The Hammer is no exception.

As you already understood, the exercise we are discussing has various names: hammer, hammer, bending the arms with dumbbells with fixed hands. And, you know, everyone calls the same movement in their own way. But, I am sure, when you see it, you will not confuse it with any other, no matter what projectile it is carried out with.

Varieties of "Hammer"

The “hammer” itself can be performed both with dumbbells and with a barbell (it must be W-shaped). Another option could be a block simulator (the block is at the bottom, a cable is attached to it, not a handle). Based on all this sports equipment, the positions in which you can do this exercise also vary: standing, sitting, sitting at an angle, in the Scott bench, lying face down at an angle and many more tricks that the human brain can invent.

The most popular position is the standing position: here you can help yourself with stabilizing muscles if you can’t lift the weight according to the technique, but you need to “finish off” the approach. In other words, you can “cheat” while standing.

Such help without the participation of a partner cannot be turned in other positions, with the exception of standing in a block: sitting or lying down, you will no longer be able to crouch to throw shells higher so that it is easier for your hands to lift the weight. As a rule, in sitting positions you are able to lift small weights for a long time. And be that as it may, but the "Hammer" while sitting improves the technique better than standing.

So every position has its pros and cons. Again, the most popular is standing, especially in front of a mirror.

As for weights, in most cases dumbbells are used - this is the easiest way. Professionals, as I see it, often try to “show off” (I can’t call it otherwise), and do the exercise in very exotic positions and with uncharacteristic shells.

By the way, I start my biceps workout with preliminary fatigue of these muscles: I do 4 sets of 15 repetitions, bending my arms with dumbbells with a turn of the hands. And after I turn to work with the barbell. As an option - "Hammer" can also be used for preliminary fatigue. But its purpose is somewhat different.

Working muscles

Although the working muscles (biceps) are obvious, it is still not clear to everyone what muscles work in the Hammer. Different exercises involve the muscles in different ways, so this exercise for the biceps of the hands does not involve their entire surface, but only the outer part. Therefore, the use of "Hammer" (hammer from English) is advisable for shaping the hands (building mass) from the outside, or drying from the same side.

Do not think that this exercise completely grows the biceps of the hands - it is not. In addition, for weight gain, this exercise is best used after a heavy main one - pull-ups on the bar with a reverse grip or bending your arms with a barbell while standing. Only in such a connection can you count on the growth of your hands.

Regarding other muscles, I can say that when bending the arms, the same muscles of the forearms always work - the brachial and brachioradialis muscles.

Depending on the position: sitting at an angle or lying face down at an angle, the deltoid muscles are also included in the work, which allows you to lift more weight with each hand. But you can’t count on a significant increase in the shoulders in this exercise: as it was insulating, it remains, and the target muscle group is the biceps, but not the shoulders. The work of the shoulders in this exercise should be treated as a pleasant addition, a bonus.

So, now let's talk about the muscles:

outer sides of the biceps of the arms;
shoulder muscles of the forearms;
brachioradialis muscles of the forearms;
deltoid (if done sitting or lying down).

Exercise in workout programs

As I said, the variability of execution is very wide. Depending on your training program, you can perform the “Hammer” either with two hands alternately or simultaneously. Start from the goal of your training, if you need to do this exercise quickly and intensively, then it is better to do it with both hands at the same time.

If you plan to load the muscles for a slightly longer period in training, then the alternate lifting of the Molotovs will suit you more.

By the way, have you ever wondered why this exercise has such a name? The answer lies in its implementation. Follow the hands with dumbbells: if you turn on the fantasy, then they form, as it were, hammers. Here is the name. This is in every way easier than curling arms with dumbbells with fixed hands. By the time you say it, the training will be over. I'm exaggerating, it's over.

Conclusion

Sincerely, Vladimir Manerov

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Hammer curls are one of the classic exercises for developing biceps and shoulder muscles. It helps to make the biceps voluminous and embossed, as well as increase the width of the forearm in a short time. The exercise is also known as hammer or mallet.

Exercise features

With neutral grip dumbbells or hammers train:

biceps;
brachialis (shoulder muscle);
brachioradialis (shoulder muscle);
round pronator.

The distribution of load on the muscles during the exercise.

One exercise helps to develop a number of small muscles. Some trainers refer to the hammer as a basic exercise, but this is not entirely true. The developed muscle groups are too small. Moreover, the movement is carried out due to the work of one joint. For these reasons, it is more correct to consider it isolated.

The main advantage of this type of flexion is that it allows you to increase the overall muscle mass of the arms. Muscle development is complex, and you will definitely be pleased with the end result.

The grip you use directly affects which muscles get the most work. Before you start training, pay attention to the following nuances:

The more the palm looks down, the greater the load on the brachialis.
The more the palm is turned up, the greater the load on the biceps.
A neutral grip, with the palms facing each other, evenly loads both of these muscles.

When choosing which grip to hold the dumbbells, think about which muscles you want to develop first.

Execution technique

How to do the exercise correctly? First you need to choose the right dumbbell weight. It is generally recommended to work with a weight that allows you to complete 8-10 repetitions.

If you are an experienced athlete, then you can choose super-heavy weight for 4-6 reps, and perform the last lifts with the help of your body. But this practice requires a perfectly honed movement technique. It is necessary to break this very technique skillfully, understanding the process of muscle work. Otherwise, there is a big risk of getting grass.

Technique for performing hammers standing and sitting.

The correct execution of hammer bends is as follows:

After you decide on the load, take your starting position. Stand up straight and put your feet shoulder-width apart. A slight natural deflection should form in the lower back. Make sure your posture is comfortable and stable enough.
Fix the elbows on the sides of the body. Make sure that they do not move forward or backward during the exercise.
Grab the dumbbells with a neutral grip. A neutral grip means that the palms of the dumbbells are facing each other.
As you exhale, raise your arms almost to shoulder level. Achieve peak muscle contraction. It is important to say that the peak contraction of the biceps occurs a little earlier than the brush touches the shoulder. Bringing the forearm to a vertical position, you remove the load from the biceps and transfer it to the tendons. Therefore, hands must be raised without bringing the forearm to a vertical position. Try to concentrate on the exercise and be aware of the work of the muscles. This is a very useful skill for an athlete. Hold at the top peak for a few seconds.
Slowly lower the dumbbells down, returning to the starting position. Without stopping, raise your hands again.
Repeat the required number of times (8-12), rest and do 2-3 more sets.

The hammer can be done sitting or standing, lifting the dumbbells at the same time or alternately. It all depends on your physical fitness.

If the above exercise seemed too difficult for you, you can simplify it a bit. First, change the starting position. Sit on a bench, spread your legs wide and straighten your back. Next, try lifting the dumbbells alternately and at the same time. Usually lifting dumbbells at the same time turns out to be easier, since in this case it is easier to coordinate movements.

Hand exercises will be most effective if you follow a number of simple rules when performing them. To improve your workout results, pay attention to the following recommendations:

Start each session with a warm-up. Rotational movements in the joints and vigorous warming up of the muscles of the hands will make further dumbbell lifting less traumatic.
Make sure that during the approach, the position of the dumbbells in your palms does not change, and each subsequent lift is performed with the same grip. It is the grip that affects the distribution of the load on the biceps and brachialis.
Avoid unnecessary movements during the exercise. The tilt of the body and the instability of the elbow significantly reduce the load on the biceps, thereby making the exercise less effective.
Train at a moderate pace and do not take unnecessary pauses. End the session by stretching the target muscles.

Mastering the hammer, it is better not to unbend your arms to the end at the bottom point. So the muscles will maintain tension during the entire exercise.

Hammers are an exercise that increases the volume of the biceps and gives it relief in the shortest possible time. By combining it with other arm exercises, you can achieve amazing results.

There is an opinion among athletes that the hammer exercise strengthens the shoulder and shoulder - radial muscle groups. Alas, this opinion is unjustified. The main direction of the hammer is the study of the long head of the biceps. Performing a hammer gives a double result. and the development of the shoulder muscle group. Hammers do good service to hockey players, boxers, tennis players, rugby players, wrestlers and many other athletes.

Proper Hammering Technique

The exercises are not difficult, but require a serious attitude to the setting of hands and the amount of execution.

Take a basic stance. In each hand, dumbbells, taken with a direct grip. Hands with weighting are lowered down, press the elbow joints to the body.
Take a deep breath. The arm from the shoulder to the elbow must be motionless. Exhaling air, contract the biceps, raising the brush.

Dumbbells lead up to the final contraction of the biceps muscle group. The weight should be on the same level with the shoulder section. At the final stage, it strongly strains the muscles of the biceps.

Take a breath and, in control, lower the dumbbells down.

Repetition occurs in program mode.

The secret is in the execution

Each exercise has some secret nuances of execution. Lifting the hammer to the biceps is done according to the instructions:

Large weightings are contraindicated, the main thing is long-term performance.
Arms from elbow to shoulder remain motionless.
The body must not lean back.
The compression of the biceps should be maximum.
Very calm lowering of the dumbbells.
Stretching the muscle group of the biceps at the lowest point.
The arm below is not fully extended, so as not to lose the load.
The maximum number of repetitions is at least fifteen, approaches about five.

Bending the arms with dumbbells while sitting

Sitting on a bench, lean against the back. Lower your arms with dumbbells along the body, palms turned to the body.
Press the elbow joints firmly against the body and start slowly lifting the hands up, turn the palms during the movement so that the fingers look at the ceiling, and remove the heaviness until you feel a contraction of the muscles.
As slowly as possible, return to the starting position along a wide range of motion.

A few tips:

The body must be stationary throughout the entire time of work with the weight. Only the brush is in motion. Do the lift while holding your breath. This way you will maintain your posture and enhance the development of the biceps. Moving your elbows during exercise will not bring any results from the workout. Lifting with both hands at the same time gives more effect than alternating movement.

For girls

If you do not use large weights when performing, then they are the best option for the weaker sex. When starting a workout, you must remember that its integral part is a warm-up. Doing one hammer throughout the entire training time is labor down the drain, that is, you will not achieve anything with this. This means that the training program is not based on hammers, it includes them in the final result.

The beginning of your work is: oblique swings with dumbbells, lifting the bar to the chest in a vertical position. After all these tasks we put the hammer.

Pick up a small weight of weighting. The inside of the brushes look at each other. Since the hands are the main thing in the exercise, leave them in this position at all times.
Level stand. Place the lower limbs parallel to the shoulders. Turn your feet at a forty-five degree angle.
The chest is open, the back is straight, the lower back is slightly arched.
We transfer the weight to the socks.
The elbow joint is pressed against the torso.
Put the brushes out of the plane, and it strains the biceps a lot.

Do not tilt your back backwards, girls often make this mistake, this position can lead to injury.

Hammer-style alternating curl

Hammer exercise with alternating bending of the arms develops the biceps biceps, shoulder and radial muscle groups, deltoid anterior.

Position standing on the floor. Hands with dumbbells are lowered along the body.
We inhale the air and perform the lifting of the weight of one arm, bending the elbow joint. The palm is directed to the body.
We exhale when we finish the movement. We alternate hands all the time.

Correct execution of movements

The back is always straight.
The presence of inertial force is contraindicated.
Full range of motion.
You can't round your shoulders.
Immobility of the arms from the shoulder to the elbows.
Tighten the muscles of the biceps, not the arms.

You need to remember:

The direction of the palms down - the muscle groups of the shoulders are being worked out.
Turning the arms to the ceiling - in the work of the biceps muscles.
The grip is neutral - both biceps and shoulder are loaded - radial groups.

Advantageous indicators

The long head of the biceps is very well developed.
The biceps peaks during the push to the top.
Throughout the trajectory of movement, the biceps are strongly compressed.
The development of muscle groups of the forearms, which leads to the formation of the shape of the biceps.
The volume of the hands can be increased, since absolutely all muscle groups are being worked out.
Small muscles are worked out, which cannot be achieved with any other exercises.
It does not require sophisticated equipment and is very easy to make.
Wrist protection.
Lots of implementation options.

Hammer curls should not be ignored, they should be present in every athlete.

How does the hammer affect the growth of the muscles of the forearms

The best option for working out the muscle group of the shoulder flexors. Professional bodybuilders consider it mandatory to include hammers in their training program. He excelled in bodybuilding. At the same time, the muscles of the biceps, small groups and the main forearm are pumped.

The height of the forearms cannot be developed by anything else like a hammer. Schematically, the training takes place; first, work is performed with a barbell in a classic lift, at the end of the workout, the biceps are achieved with hammers.

Common execution errors

Do not tilt your body back.

By making this mistake, you distribute the load on several muscle groups and biceps are not fully worked out. It feels like working with a lot of weight. This is not true. If you stand on your toes and shift the weight, this feeling will disappear.

The hull is swaying.

This is an inertial lift and due to its biceps are half included in the work. The meaning is lost. Remove the heavy weight of the dumbbells and take less.

Shoulder jerks while lifting.

In this case, any load is removed from the biceps. Try using a bench.

Shifting the elbow joints or turning the hands.

Only the forearm muscles can move. Supplemented movements deprive the load of the biceps and there can be no sense in such a task. Stick your elbows to your body and do not tear them off throughout the exercise. As already mentioned, the hands should be turned only to the body and constantly.

Now everyone understands how important light and safe hammers are. If you take all the recommendations and advice seriously, then your hands will become much more resilient and stronger, and this is important. Hammers are not everyone's favorite pastime, but they should be in the program of every serious athlete.

Standing hammers are a common exercise for working out the biceps. It is accessible to all levels of practitioners and can be performed with minimal equipment. It suits most people. But the problem is that many perform it with technical errors, throwing dumbbells to the shoulders with inertia, or making too many unnecessary movements. This is what keeps people away from pumping the most impressive biceps, and not at all the wrong choice of exercise. Fortunately, anyone can learn how to make hammers, it's easy enough.

Initial position

Choose a pair of dumbbells for warm-ups and work sets. It is pointless to give any general recommendations here. According to the rules, the last two repetitions should be given hard, at the limit of strength. Weight is selected independently, based on this;
Next, you need to take the dumbbells in your hands with a neutral grip, the palms are aligned with each other, the body is vertical, the spine is neutral, you need a fairly well-tucked up stomach and collected shoulder blades;
The forearms are pressed to the body, the position of the body is regulated by stabilizers, it is impossible to swing.

Motion

From the stretched position, the dumbbells are brought to the shoulders by bending the elbows;
The biceps work as the main mover and bring the dumbbells to the shoulders;
You should stop at the point of maximum tension, you should not bring dumbbells to your shoulders above this point, this does not lead to a better result;
You can do bending alternately, you can simultaneously. In the first option, attention is better focused on the work of the biceps, so for most athletes, the alternate version of bending is suitable;
Flexion is performed on exhalation, lowering on inspiration;
You need to work smoothly and slowly until all repetitions are completed, the lifts adjust to the normal pace of breathing, and not vice versa.

Attention

Elbows should be approximately in the plane of the spine. They do not need to be led back, reducing the lifting amplitude and facilitating movement. If this is the only way, you need to take lighter dumbbells;
Bringing the elbows forward loads more of the forearm and also reduces the amplitude. This is a mistake;
Swinging with the body and throwing dumbbells due to the force of inertia is not allowed;
It is better to refrain from fully extending the arms at the lowest point of the amplitude. This can lead to overload of the ligaments of the elbow joint.

Keep your hands in the same plane, dumbbell bars rise in two parallel elliptical paths. Otherwise, the turn will violate the mechanics of the rise and lead to a technical error;
Don't lift too fast so you don't bounce the dumbbells off your forearms and lose muscle tension. In this exercise, it is important to always strain the biceps, and not relax it at the bottom.

Implementation options

Simultaneous bending of both hands in the "hammer" technique

This version of the exercise is suitable for those who have been training for a long time. It is more voluminous than regular dumbbell curls, so it may not be suitable for beginners. This option is good for those who can keep their hands fairly even, in the same plane, and lift the dumbbells without twisting them to one side. This variation can be done with heavier dumbbells and can be the first or main exercise in your biceps workout. Alternate lifts usually complete the workout and are performed with a lighter weight.

Hammer raise in front of the chest

This is a kind of bicep curl, as it were, obliquely, the dumbbell goes to the opposite shoulder along an elliptical path in front of the body. The hammer curl in front of the chest engages the shoulders to a greater extent. This variation is favored by "mass monsters" as it is technically more comfortable with larger hands, but you need to keep in mind the balance and the need to isolate the working muscle group.

Concentrated "hammers"

The exercise is performed on the Scott bench, or in an emphasis with the elbow on the thigh in a sitting position. Hammers become "concentrated" when the elbow is placed on an incline bench, and the arm is bent in full amplitude. In this option, less weight is taken, cheating with the body will not work with all the desire, the exercise is performed quite accurately and in a limited amplitude;

Hammers on an incline or Scott bench

In gyms where there is no Larry Scott bench, the exercise is performed on the usual “tilt”. The forearm is placed on a bench inclined at an angle of 30 degrees, and with the fixation of the hand, the movement is performed. In the halls where there is a Scott bench, you can use it. This type of exercise is more isolated, it is good because you can work out your arms with less weight, and also not include the body at the same time.

Analysis of the exercise

The main movers are the biceps and brachialis;
How stabilizers work brachiradialis, shoulders (anterior delta), core muscles when standing, and even abs

pros

This movement is often used to develop the ability to pull heavy weights while bending over backwards. It prepares the elbows and forearms for the load, allows you to gain not only strength, but also the endurance of small muscles;
Exercise allows you to get rid of problems with insufficient development of one half of the body, it helps to create a symmetrical physique;
A fairly simple technical movement suitable for beginners;
Can be performed with the simplest equipment;
An exercise is done at the end of the workout, you can perform it with a light weight to avoid overstretching the ligaments of the elbow joints;
The movement is suitable for beginners;
Allows you to increase the total mass of the hands

Cons of exercise

Trainers often remove movement from the programs of more advanced amateurs so that they can develop the biceps more harmoniously with exercises with a higher degree of isolation. This movement, as it were, “blurs” the load between the biceps, brachialis, and muscles working in static. A lot of people don't like it;

Preparation for this movement is quite simple. It is not put at the beginning of the workout, so the joint warm-up is performed in general at the beginning, there is no need to do any special before bending with hammers. Usually, horizontal traction for the back, or other exercises for this muscle group, serve as a “warm-up”. Exercises are best done so that it is not the first in the plan, and then there will be no need for any joint warm-up.

Before working approaches, a movement with a small weight in the number of repetitions of about 15-20 is performed to fill the working muscles with blood, and additionally involve the neuromuscular connections.

Lifts are carried out on exhalation, the pace is rather slow, muscle contraction is concentrated. Bring the dumbbells to the shoulders and keep in this "empty zone" should not be;
Cheating and swinging of the body is not allowed in all types of movement;
Hammers with a neutral grip are considered a universal movement that involves not only the biceps and brachialis, but also the brachiradialis. The distribution depends on the grip. If the palms are directed towards each other, the biceps work more, when turning with the palm down - the brachial and brachioradialis muscles;
Elbows should be kept firmly pressed to the body. They are not moved forward, backward and not shifted in different directions;
The exercise is performed in a relatively limited amplitude, you should not fully straighten your elbows and bring the dumbbells into a “dead hang”. As soon as the load on the biceps decreases, the trajectory should be shortened;
It is not entirely correct to do this movement in "cardio mode", that is, performing multiple dumbbell swings in large volume. It is better to do it quite concentrated and slowly in order to achieve maximum elaboration.

Mistakes

The main technical error is the “relaxation” of the arms with dumbbells and the lowering of the shells along the body, too quickly, so that they fall by inertia without the participation of muscles;
No need to lift weight due to pushing with legs and body;
Avoid bringing dumbbells close to the shoulders;
You can not bring your elbows from the body in different directions

The best way to perform this movement is to choose the weight so that it is optimal, does not overload the elbows, and does not force you to do hammers due to cheating;
Beginners should start not with standing hammers, but with sitting exercises to make the exercise definitely isolated;
If the elbows diverge and move away from the body, it makes sense to lean with your back against the wall, or stand with your spine close to any vertical support;
At the top point, you need to statically tighten your muscles and make a stop.

The movement may be the only biceps exercise in bench press and powerlifter programs. In bodybuilding and fitness, it is most often used as a "second" exercise along with barbell curls.

There may be other inclusion options. For example, hammers precede the bending of the arms with a barbell so that a person can warm up qualitatively.

Seto-repeated schemes can be different. Perform 8-12 repetitions or 15-20, depending on the weight and goal. In the pumping mode, the muscles work with less weight and more repetitions.

Contraindications

Definitely - injuries to the elbows and wrists. You need to wait until these zones are completely healed;

Relative - injury of the lumbar spine. In this case, light weight, controlled technique and most of the load per set of static hold at the top

Can be used to replace the lower block of a D-handle crossover by swinging your arms alternately. Sometimes they make hammers with rubber expanders. There is also a biceps curl machine. It is a relative replacement, but it is preferred by those who need strict control of the trajectory of movement.

Hammer curls can also be replaced with classic curls with dumbbells from a stretched position (on an incline bench) while sitting, or concentrated curls, if a person’s priority goal is to pump up the biceps, and not to perform exercises for the complex development of biceps, brachialis, brachiradialis, and front deltas in static. Hammers can be introduced into the training from time to time or on an ongoing basis. Here each person decides, depending on the response of the body, physical fitness and personal preferences.