Provocative Wave for Men

The Hammer Curl

The biceps muscle is the most famous mound of soft tissue in the body. To the uneducated weight lifter it’s the one that determines the success of your physique. No one cares how big your calves are, or if you have a set of muscular hamstrings. Unfortunately, built into all this attention is a host of misconceptions. One of the greatest biceps myths has to do with the ability to form mountainous peaks, an achievement often sought after by many weight trainers. Genetics aside, it is not possible to create a peak on the biceps muscle, though it is possible to create the illusion of one. This ability is related to the Brachialis, the flexor muscle in the upper arm, and its function. The exercises selected to strengthen and build up this muscle require positioning the palms so that they are in a neutral position (palms facing each one another). From the 3 pictures below, can you pick the one showing the proper form and technique for performing the hammer curl? Pic 1 Pic 2 Pic 3 If you picked picture one, you’re correct. The proper form and technique involved in a hammer curl (whether alternating or simultaneous) has the elbows remaining at the side of the body and not moving forward. When this is not followed the elbows end up moving forward pulling the deltoids into the movement so that a heavier load may be lifted. Although the Brachialis is activated in a biceps curl to target this muscle, a semi-pronated grip or a reverse grip is suggested. These grips increase the activity of the Brachialis and decrease the activity of the biceps. The key to creating a bigger arm and a muscle looking as if small mountain peaks have formed on the the biceps is through the use of the hammer curl. Keeping the elbows to the side of the body and back, will place a greater load on the Brachialis and force this muscle to grow.