![]() Hammer curls target the long head of the biceps as well as the brachialis and the brachioradialis (one of the forearm muscles). In his examples, Dr Seedman applied the 90-degree angle concept to overhead presses but he also highlighted their benefit to bicep curls, too. Hammer curls increase the bicep size and length. “90 degrees maximises muscles activation, strength gains, muscle hypertrophy, joint health & athletic performance, not to mention full-body stability, mobility, symmetry & more.” He added, “When we examine sub-sciences of kinesiology including structural muscle physiology, biomechanics, neuromuscular physiology, physics & more, we see that optimal range of motion for most movements involve 90-degree joint angles.” The insight came from Dr Joel Seedman, who reckons the 90-degree joint angle is a “hidden training secret.” We’ve previously discussed the potential benefits of integrating 90-degree angles in the majority of weightlifting exercises. This, says Nick, is because “we use our shoulders to push our elbows forward, which takes the tension off the bicep.” Benefits of 90 degrees If you are a swinger (not that kind) then you’ll end up engaging your shoulder muscles for half of the movement. While he admits that the swinging curls include “the same amount of flexion at the elbow,” by performing the hammer curl correctly “is much more difficult at the top of the rep.” This is because holding the weight in a 90-degree position requires us to engage our biceps a lot more, compared to if we simply swing them up towards our face. ![]() In his video, Nick highlights the difference between how a hammer curl should be performed and how some people may perform it incorrectly. Slowly return to the starting position and repeat for the desired number of repetitions. ![]() Then, simply curl the dumbbells at the same time, up until they reach a 90-degree angle. Keep your elbows tight against your body and keep them there throughout the duration of the exercise. Standing Hammer Curl(s) with exercise resistance bands is another killer exercise that you can do to build your Biceps. To perform a hammer curl, take a dumbbell in each hand and hold them in a neutral grip (palms facing inwards) as opposed to a supinated grip (palms facing upwards) that you would use for a standard bicep curl. By only curling to 90 degrees, it actually makes the hammer curl harder and more effective in one fell swoop. ![]() In fact, with hammers curls, you don’t even need to curl the dumbbell more than 90 degrees. Taking to Instagram, Nick highlights a common mistake people will make when performing hammer curls: using their shoulders to provide momentum to help curl the dumbbell. What is the correct form for a hammer curl you ask? Nick Cheadle has the answer. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |