Hammer-grip Curl

Hammer-grip Curl

The hammer-grip curl has almost always been considered a biceps exercise. This is undoubtedly
due to the fact that the curling action of the movement application. However, due to the semipronated
position of the hands, the curling movement most highly accentuates the brachioradialis
muscle of the forearm. It was indicated that the partially pronation position of the hands during
cambered-bar applications more highly accentuated the brachioradialis muscle than was the case with
straight-bar applications. The semi-pronated grip (as applied in the hammer-grip curl exercise) further
accentuates the brachioradialis and is considered the most advantageous manner in which to
emphasize the brachioradialis and as such is included in the movements for the forearms. The upper
arm is activated as well with the brachialis muscle highly-involved and, to a much lesser degree, the
biceps brachii. Remember, the brachioradialis muscle is not considered a member of either the anterior-
median or posterolateral forearm muscle groups and as such is treated as an independent.

Simultaneous or Alternate Application
As is common with the dumbbell curling movements, the hammer grip dumbbell curl exercise
can be performed with either a simultaneous or alternate application. The alternate application is recommended
as this approach allows for increased isolation and accentuation upon the desired region
of the brachioradialis. The alternate version also encourages a complete ROM for the movement application
and reduces the penchant to provide a swinging movement action during the execution of
the exercise.

Elbows Encouraged To Stay In Correct Position
The alternate application encourages the elbows to be
maintained in the desired back, down, and in-close-to the-body
position. By virtue of being able to devote full concentration to
one side, there is a lesser tendency to allow for an elbow-flaring
action to occur during the initiation of the concentric contraction
phase of the movement. As well, there is a lesser tendency
to raise the elbows up and to bring them forward during the
completion of the lift with the alternate approach. A good idea
is to apply a flat position of the wrist as the “cocked” wrist position
would encourage the elbows to be brought upward and
then forward during the execution of the movement.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by establishing the
normal anatomical stance with the feet positioned at shoulder-
width distance with the toes pointed slightly outward.
Utilize knee and hip-flexion in order to establish a flat, stable
position of the back. The head should be kept in a
slightly upward position.
- Grasp a pair of dumbbells in a hammer-grip and hold them
in the fully-extended arm position at the sides of the body.
Be cautious not to hold the wrist too far away from the
body as this will encourage a leaning action during the initiation
of the concentric contraction phase of the movement.
You may want to bring the dumbbells into a position
that sees the bar positioned just to the outside of the outer
frontal portion of the thigh.
- Initiate the concentric contraction phase of the movement
by lifting the forearms upward while maintaining the fixedelbow
position. You will want to accentuate the area of the
forearms and direct strong neural-impulsing into the area in
effort to reduce the emphasis that will be placed upon the
shoulder during the completion of the lift.
- Complete the concentric contraction phase of the movement
by raising the dumbbell to the concentric finishposition
at the top of the shoulder. You will want to remember
to avoid having the elbow coming forward during
the conclusion of the movement. Pause for one second at
the top of the lift and squeeze the brachialis at the completion
of the movement.
- Begin the eccentric contraction phase of the movement by directing strong neural-impulsing into
the muscles of the forearm (specifically the brachioradialis) and the brachialis muscle of the upper
arm, in effort to avoid having the force of gravity take over control of the movement.
- Complete the eccentric contraction phase by drawing the weight to a slow halt while maintaining
the desired fixed-elbow position.
- You will want to avoid the tendency of swinging the dumbbell down and through the desired
finish-position in effort to maintain muscular control over the movement and to avert incorporating
momentum into the subsequent concentric contraction.

Keys to the Lift
- Establish and maintain the desired down, back and in-close position of the elbow during the entire
movement application in both the concentric and eccentric contraction phases of the lift.
- Do not hoist the dumbbell up during the initiation of the lift but rather utilize strong muscular
contraction in the brachioradialis and the brachialis in effort to derive the greatest benefit upon
the lift and to avert possible injury to the lower lumber region.
- You will want to control the movement application during the eccentric contraction phase in
manner of deriving the greatest results from the movement and to avoid having the dumbbell
come down and through the desired eccentric contraction finish-point so that you may avert incorporating
momentum into the subsequent concentric contraction.