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.

Reverse Barbell Curl

Reverse Barbell Curl

From neophyte to advanced trainee, regardless of status and/or experience, almost every weightresistance
trainee’s forearm routine includes the reverse barbell curl. The “granddaddy” movement of
all forearm exercises, the reverse barbell curl is a simple one to perform but correct movement methodology
is required in order to reduce the risk of injury to the lower back, and to gain the most out
of the exercise. It should be noted that the reverse curl exercise provides high-activation of the extensor
muscles located on the posterior
portion of the forearm, but also requires the
assistance of the biceps brachii and the brachialis
due to the fact that elbow-flexion is
involved.

Determining the Accentuated
Portion of the Forearm
As is the case with all of the forearm
movements, the forearm muscles cannot be
worked entirely independent of one another
and, in fact, whenever we grip anything,
both the anterior-median and posterolateral
muscle groups are always coincidentallyactivated,
if not to the same absolute degree.
For purposes of explanation however,
the most highly-activated muscle group will
be the indicated group for each exercise.
The generally-applied rule-of-thumb in determining
which of the forearm muscle
groups is more highly-emphasized during a particular
movement is the portion of the forearm
that leads the action.

Elbows To Remain Down, Back and
In
Elbows must be kept down, back, and in
during the movement application as the movement
action must be one of forearm-flexion
applied as a result of having the elbows locked
in place to serve as a fulcrum for the movement
of the forearms. There is a strong tendency to
raise the elbows up, and forward, and to flare
them out to the sides during the raising of the
weight in order to incorporate the surrounding
muscles into the movement application.

Tendency to Apply Hip-flexion
Action
There is a strong tendency to utilize a hipthrusting
action at the initiation of the concentric
contraction in effort to incorporate momentum
into the lift. There is also a tendency
to want to lean back during the execution of
the lift in effort to apply leverage to the lift.
Both these actions should be avoided as they
reduce the effectiveness of the exercise, and
could cause lower lumbar region injuries.

Considerations for Barbell
Selection
The reverse barbell curl movement can be
performed with a conventional (straight bar) or
with a cambered-bar. The straight bar provides
for a fully-pronated position of the hands while the cambered-bar provides a partially-pronated
hands position. The significance of the hand position is realized in the specificity-of-accentuation
that is applied to the muscles of the forearm.

Conventional (Straight) Bar Application
The straight bar approach provides for a “pinkies-up” pronated-grip application which accen-
tuates the posterolateral muscle group of the forearm. It should be noted that the brachioradialis
muscle is also involved this movement though not nearly as much as the posterolateral group. The
brachialis muscle of the anterior upper arm (lower region) is also involved but in a reduced capacity
as compared to its involvement during the cambered-bar application.

Cambered-Bar Application
The partially-pronated position of the hands during the cambered-bar application reduces the
stress on the posterolateral group (particularly the outer portion), and the brachioradialis muscle is
more prominently brought into play during the movement. This means that the emphasis of the
movement is significantly reduced on the lateral portion (area of the “pinkies”) and is more prominently-
applied over the medial portion (area of the thumbs). The extensor carpi ulnaris is eliminated
from the action and the extensor carpi radialis is more greatly accentuated. The brachialis muscle of
the anterior upper arm (lower portion), is also more highly-activated during the cambered-bar application.
For purposes of explanation, the straight-bar reverse curl exercise will be analyzed.

Note: the considerations for selection of conventional (straight) bar or cambered-bar would include
the consideration of what other exercises are included in the forearm exercise inventory. If the
hammer-curl exercise is on the list you may want to go with a conventional bar application. On the
other hand if there is no listing for the hammer-grip curl you may want to utilize the cambered bar in
effort to provide accentuation of the brachioradialis muscle.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by applying slight knee and hip- joint
flexion and establish a flat, rigid posture of the back.
- Grasp a barbell in a shoulder-width pronated grip. Wider grips reduce the natural ROM movement
application and encourage a rising of the elbows action. Closer grips encourage the elbows
to be brought out too far in front of the body and often induce the high-activation of the anterior
deltoids.
- Lower the arms to the fully-extended position and establish the down, back and in-close position
of the elbows.
- Initiate the concentric contraction phase of the movement by raising the forearms upward. You
will want to make certain to maintain the desired down, back and in-close position of the elbows
as the forearms are raised.
- You will want to avoid the natural tendency to apply a hip-thrusting action into the movement in
effort to apply leverage to the lift. Hip-thrusting severely reduces the effectiveness of the exercise
and could invoke injuries to the lower lumbar region as a result of the arching-of-the back posture
which is usually induced as a result of the exertion of the thrusting activity.
- Complete the concentric contraction phase of the movement by raising the forearms to the fullycompleted
concentric contraction finish-position at the top of the shoulders. You will want to be
certain to apply “pinkie-pressure” throughout the entire movement application in effort to provide
stimulus of the entire posterior region of the forearms. Pause for one count.
- Begin the eccentric contraction phase of the movement by lowering the forearms downward.
Remember to maintain the desired fixed-position of the elbows during the descent.
- Complete the eccentric contraction phase by lowering the weight to the fully-extended (approximately
mid-thigh) finish-position.
- You will want to avoid the urge to recoil at the conclusion of the lift in effort to cushion the effects
upon the forearms. As well, the shoulders may be experiencing a painful response to the
exertion placed upon them and high-concentration is required in order to maintain proper form
throughout the movement.
- You will also want to avoid the tendency to “short-arm” the completion of the eccentric contraction.
You will want to make certain to extend the forearms all the way down while keeping the
elbows in the fixed position.

Keys to the Lift
- Maintain the down, back, and in-close position of the elbows throughout the entire execution of
the exercise.
- Avoid utilizing a hip-thrusting action in effort to apply momentum into the lift.
- Extend the arms fully during the eccentric contraction phase of the movement.
- Avoid the tendency of allowing a recoiling action of the body to be applied in effort to cushion
the effects of the movement during the completion of the eccentric contraction phase.