ALTERNATE HAMMER TYPE CURL

Today we present a very interesting variant of the classic curl, the Hammer Alternate Curl, a very interesting arm exercise for the great effect it has when working the Long Supinator muscle.

It is similar to one of the variants we saw before in the Alternate Curl with Dumbbells, but unlike that, it is executed standing so it will require a higher level of practice and coordination to correctly perform the bodybuilding movement.

As we said before this is one of the best exercises for arms to develop the long supinator muscle, although it also exercises the biceps, the anterior brachial and to a lesser extent the first and second radials.

In short? Not only will we be working Biceps but also a significant number of muscles of the forearm, which will help us to increase it in mass and definition, so from Total Bodybuilding we fully recommend it to include it in your gym routines.

HOW TO PERFORM HAMMER CURL?

1. We stand up, with a dumbbell in each hand and taking them with a grip in semipronacion (palms inwards).
2. We inspire and perform the flexion of the forearm.
3. Exhale at the end of the movement and then go down the forearm in a controlled way, that is, do not let it fall freely but relatively slowly.

This movement can be done both alternately and simultaneously by flexing both forearms together.

Perhaps this last movement is a little more difficult for those who are just starting to train so we recommend starting with the alternating movement.

TIPS FOR TRAINING WITH THE HAMMER CURL

• Let’s now see some training tips to get the most out of this exercise to develop the forearms.
• Make sure your elbows stay in place throughout the movement.
• If you drop your arm and then give a boost in the next repetition, what is achieved is that the exercise is easier but reduces muscle development, so avoid doing it and go down in a controlled way.
• Do not lean back and do not push your hips forward at the beginning of the movement. This is what usually happens when you exercise with too much weight. Use a load that allows you to train correctly.
• Don’t twist your wrists during lifting, hold them steady, and make sure you have a neutral grip throughout the exercise.
• If you rotate your wrists so that your palms face the end of the flexion, you will most likely reduce the action of the long supinator in favor of the biceps. If you put your palms down, the long supinator and round pronator will be more involved.
• You can flex both arms simultaneously or one after the other. But if you use both arms at once, you may lean back as you go through the repetitions. If this occurs and the angle is very pronounced, train with only one arm at a time to maintain correct technique.

HOW TO PERFORM THE HAMMER CURL WITH PULLEY?

1. Attach a pulley handle down to a pulley machine, placing your palms in a neutral position (facing each other), your knees slightly bent, and your feet shoulder-width apart.
2. Take the rope at its ends, not higher, to make sure you can perform the exercise through the full range of motion. In other words, hold the rope with your thumbs against the end of the string.
3. Raise your arms, keeping your elbows fixed to your sides while you do so.
4. Bring your hands up to your shoulders (as close as you can without moving your elbows forward) and pause for a second at the top.
5. Now lower the load following the same path used for the upward movement.
6. Stop going down just before fully extending your arms to always keep constant tension on your muscles. At this point you can go for another repetition by following the same steps.

OTHER VARIANTS OF THE HAMMER TYPE CURL

Hammer Curl at Scott Bench or Inclined Bench

Hammer Curl with Grip Disc