See also: It’s Time to Reconsider the Three Set Approach Finish with cheat hammer curls for a true burn! Utilizing regular curls I can pre-exhaust my biceps and then focus exclusively on the brachialis. I like to use the hammer curls as part of a mechanical drop set. You may find you can lift more weight with hammer curls, and it can also help to reduce discomfort if you have wrist issues. The hammer curl is a curl that keeps the palms in a neutral position and thereby keeps the focus purely on flexion. That is to say that, unlike the biceps, it plays no role in supination or pronation (twisting the arm). The brachialis inserts at the coronoid process and tuberosity of the ulna and is a pure flexor of the elbow joint. Again: that’s because the brachialis is the strongest muscle that flexes the elbow joint. The good news is that you are always training the brachialis when performing curls. Of course, it’s crucial for overall strength. It also contributes to the overall appear of the arm by pushing the biceps up and out. If you have enough arm definition, the brachialis will appear as a small bulge on the side of the arm. Specifically, the brachialis is actually around 50% more powerful than the biceps brachii! That’s one of the things that makes this bicep curl variation so useful. Conversely, the shorter, inner head is what most people see when you strike a bicep pose! Cross Body Hammer Curlsĭid you know that the biceps are not the strongest elbow flexors in the upper arm? Rather, that distinction goes to the brachialis, which is a deeper muscle located between the biceps and triceps. Consider that the outer head of the bicep is the longest and thus can contribute the most to the overall size of the arm. Not only will training both heads of the muscle result in more powerful biceps, but it will help considerably with aesthetics. Conversely, narrowing your grip with an internal rotation will work the outer head of the bicep. When you externally rotate the shoulders, this increases the involvement of the short-head of the biceps. Your bicep muscle is actually comprised of two muscle heads with separate origin and insertion points and a shared belly (though there are no fibres connecting the two muscles). The reason this works is that it targets both the inner and the outer head of the bicep.
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