Fighting hands with dumbbells Hammer standing

Flexion of hands with dumbbells or hammers. An insulating type exercise (since only the elbow joint is involved), in which brachialis and biceps are taken over the main load. By penetrating or suppinating the brush accents of training exposure can be moved by additionally activating the shoulder.Skinned muscle (brachiradiaalis).

  • Prepare a couple of dumbbells of adequate weight to perform bending.
  • Take a neutral grip in each hand in each hand (at which the palms are directed to each other). Lower your hand freely with shells on the sides of the case.
  • Put your feet shoulder.Width apart, align the body and fix the body vertically, maintaining the neutral position of the spine.
  • On the exhale with the insulated effort of the muscles of the hand, raise one dumbbell in the direction of the shoulder, bringing it to the chest line.
  • At the top of the amplitude, withstand a small pause and return the shell to its original position, keeping a small angle in the elbow.
  • Inhale and make movement according to a given algorithm for the other hand.
  • Perform flexion alternately, changing your work hand until you fulfill the planned volume of repetitions.

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  • Do not take your elbows back during the flexion approach. This changes the amplitude and movement mechanics.
  • Do not submit the elbows forward when lifting dumbbells to the upper position. Due to this movement, the load on the ligaments and the rotor cuff rises, which can lead to injury.
  • Do not start a hand with a dumbbell too high. With the angle between the shoulder and the forearm less than 45 °, the load on the target muscles begins to decrease and the shoulder (front delta) is more included in the work.
  • Do not “insert” the elbows at the lower point of the amplitude to maintain constant voltage in the working muscles.

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Simultaneous bending of hands with dumbbell grip hammer. The exercise is more intense than his “alternate fellow”. The synchronous execution of flexions does not technically differ from the basic option, but it requires an athlete well developed neuromuscular communication and better training. Bilateral flexion option gives a time winning. Twice as much time is spent on the execution of alternate lifts.On the other hand, the use of the alternate flexion version (in our case, it is taken as the basic one), the volume of approaches can be slightly higher due to partial restoration of the energy resource muscle.
Lifting dumbbells with a hammer in front of the chest. If you change the trajectory of the projectile with a vertical line diagonally or, more simply, I raise the dumbbell in front of the chest, then in this case your shoulder muscles are best involved. But here you need to find an individual balance for maximum efficiency.
Concentrated lifting dumbbells with a grip of hammer. You can perform this option sitting on a bench or standing, bending forward. Lift dumbbells alternately to the chest. The advantage here is that there is no swinging with the body and you will not be able to throw shells.
Hammer flexion of the hands with dumbbells with emphasis on Scott’s bench. You can also use an inclined bench as an stop for the elbow. Put the shoulder and elbow on the bench and make a lift dumbbell to the shoulder. This option is good because you do not need to control your elbow. You are completely concentrated on movement and do not use the body strength.

A HAMMER

“Hammer” with dumbbells. The essence of the exercise is to bend the hands with dumbbells. In which the thumbs “look” upward. This movement perfectly works out biceps, forearms, and, attention, the beam-beam muscles located under the biceps. Those who do not have high biceps by nature should pray for this exercise, since developing the beam muscles, it really increases the height of your biceps. It was at the expense of the “hammer” that the situation with the biceps Lee Hayini at one time corrected the situation. In the starting position of the palm facing the torso, the thumbs “look” forward. Raise the dumbbells to the shoulders and gently lower them back. “Hammer” can be done both by two hands at the same time, and for the next

  • Take dumbbells in both hands with a neutral grip (palms are directed at each other).
  • Straighten completely, bend a little in the lower back and lower the dumbbells to the hips. The look directed strictly forward. Tighten the lower back muscles and fix the natural bend of the spine to the end of the set.
  • Take a breath and hold your breath. Tighten the biceps and raise one of the dumbbells to the shoulder. The elbows are motionless and are on the sides of the body. Do not put them forward.
  • As soon as the brush is at the level of the top of the chest, stop for 1-2 seconds, tighten the biceps and forearms even stronger. Exhaling, gently lower the dumbbell.
  • At the lower point, pause and make up another dumbbell. This is one repetition.
  • Make sure that all the time the upper part (from the elbow to the shoulder) remains motionless and occupies a vertical position. Putting the elbows forward to facilitate the rise, you just “steal” the load in the biceps.
  • The body must be recorded in an upright position. Do not deviate back and do not put forward the pelvis forward, helping with the whole body to move the dumbbell from the dead point at the very beginning of the rise. Better take lighter dumbbells. Remember, first of all. The correct form of movement, and only then the weight of the load.
  • Do not bend or turn the brushes in the wrists. Palms are always directed at each other. If during the rise you unfold the brush so that at the top of the palm of your hand you look up, then the Focus load shifts from the shoulder muscle to the biceps. Turning the brush in the opposite direction (the palm is directed from the body at the top), you will use the beam muscle and a round pronator stronger.
  • As an option, you can raise both dumbbells at the same time. But in this case, be careful. The closer to the end of the set, the stronger the fatigue and more temptation to push the dumbbells with the whole body. Therefore, as soon as they felt that they began to hack, immediately switch to alternate climbs.
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make, hammers, dumbbells

To: everyone, from newcomer to master.

When: at the end of the biceps training. Before the “hammer”, perform lifting on the biceps of the bar and dumbbells standing and/or sitting.

How much: 3-4 sets of 8-12 repetitions.

Although many believe that the “hammer” will arise exclusively shoulder (brachialis) and shoulder-beam muscles, in fact, he primarily ruthlessly stings the long (side/outer) biceps head.

Thanks to this load distribution, you are striking the biceps of double power: on the one hand, “hollow” the biceps itself, and on the other, Brachialis, located under the biceps, the development of which “pushes out” the biceps to the outside even stronger. In addition, the “hammer” also bombs the shoulder-beam muscle, which largely determines the thickness of your forearm. If, compared with powerful biceps, the forearms look thin, be sure to include a “hammer” in your program.

By regularly practicing a “hammer”, you will improve your skill in the struggle, American football, tennis, boxing, hockey and other sports in which you often bend your elbow in the elbow.

The benefits of the exercise “Hammer

The main function, of course, is performed by biceps and brachialis (shoulder muscle). The shoulder.Tavern muscle is also turned on. Static load falls on the front bundles of delta and triceps. The muscles of the press and extensors of the spine help stabilize when performing the exercise “hammer”. It is better to make the “Hammer” movements or lying on an inclined bench. Due to this, cheating is impossible, so the load on stabilizers is maximum.

Technique of execution

Starting position:

  • Pick up the dumbbells of suitable weight.
  • It will get up smoothly, put your legs together so that they do not interfere with the dumbbells down and bend them a little at the knees.
  • Straighten your hands. Wander your palms in the direction of each other to get a neutral grip. Make the shoulder blades, lower your shoulders as down as possible. Tilt the case a little forward. This will give the greatest stability when performing the exercise
  • The elbows are pressed to the body, where they should remain throughout the exercise

Performance:

  • From the starting position, on the exhale we bend our hands at the elbow thereby raising the dumbbells up.
  • Linger in this position not for a long time, having waited a biceps. Further on the exhale, completely extend the hands.

Typical mistakes of beginners

It often happens that it seems to an athlete that technically he does everything right, but there is no result. The solution to the problem lies in the word “seems”. Just lifting the dumbbell up. It’s simple. It is much more difficult to work out a specific muscle group and thereby force it to grow. This is the basis of bodybuilding. The tips below will help you do this.

Use of large weight

Using too much weight is a very common mistake.Power schemes in the spirit of 5×5 are not interested in us here. Hand training should be voluminous and highly intended, you should adhere to a fairly high range of repetitions: 10-15-20-25-30, all these options have a place to be in hand training. The approaches should be heavy, reach failure or stop for 1-2 repetitions to it. It is only important to correctly dose the load and give the muscles enough resources for recovery, then the result will be inevitable.

Another argument is inextricably linked with the previous. Using a huge weight, many athletes completely forget about the technique of performing exercises. This does not spill into bending hands with dumbbells with a hammer, but an incomprehensible throwing dumbbell upward with the whole body. Feet, back, shoulders and other muscle groups include the work. Then the muscles relax, and the dumbbell falls down with a great speed, creating a monstrous load on the elbow ligaments. Do not do this, try to perform all the exercises as “clean” as possible.

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Incorrect amplitude

Incorrect traffic amplitude also does not affect the effectiveness of the exercise in the best way. No need to try to raise dumbbells almost to the level of the shoulder. After passing the right angle, the load on the biceps, Brachialis and Brachioradiaalis falls to zero. In addition, this leads to a violation of technology. Raising the dumbbell too high, you will involuntarily take your shoulder forward. This will enhance the load on the ligaments and the rotor cuff of the shoulder, which is very simple to injure. Try to work in a continuous manner, do not pass the last few centimeters in the lower part of the amplitude, so you will load the muscles of the hands much stronger than if you were pauses after each repetition.

Excessive reading

Excessive use of chefing is also not good. Many forget that first of all, reading is a way to increase the intensity of training, but not an option to perform the exercise. No need to use it on an ongoing basis and start performing the first repetitions in the approach with a relatively small working weight already with a chef. For those who often use cheating, over time it turns into a habit, and technically correctly lift weights, they can no longer. In order to get rid of this habit when performing hammer with dumbbells (and other basic biceps exercises), try to perform them standing against the wall. Neck, shoulders, shoulder blades, lower back and buttocks should be tightly pressed against the wall. So you will not be able to use cheating purely physically and you can focus on your hands muscles.

Technique of execution

Attention

  • Elbows should be approximately in the plane of the spine. They do not need to be fired back, reducing the amplitude of the rise and facilitating the movement. If only it turns out, you need to take dumbbells easier;
  • The output of the elbows forward loads more than the forearm and also reduces the amplitude. This is a mistake;
  • Swinging with the body and throwing dumbbells due to the force of inertia is not allowed;
  • It is better to refrain from complete straightening of hands at the lower point of amplitude. This can lead to overload of the ligaments of the elbow joint.

Recommendations

  • Keep your brushes in one plane, dumbbells rise along two parallel elliptical trajectories. Otherwise, the U.Turn will violate the lifting mechanics and will lead to a technical error;
  • Do not raise too fast so as not to beat off dumbbells from the forearm and not lose muscle tension. In this exercise, it is important to always strain the biceps, and not relax it at the lower point

A hammer with dumbbells

Exercise hammer with dumbbells (alternating lifts of dumbbells on a biceps with a grip of hammer), pumps the side part of the biceps, shoulder and shoulder-beam muscle, thickening them. Forming exercise.

The essence of the exercise is to bend the hands with dumbbells. In which the thumbs “look” upward. This movement perfectly works out biceps, forearms, and, attention, the beam-beam muscles located under the biceps. Those who do not have high biceps by nature should pray for this exercise, since developing the beam muscles, it really increases the height of your biceps. It was at the expense of the “hammer” that the Great Lee Hayini has corrected the situation with the biceps. In the starting position of the palm facing the torso, the thumbs “look” forward. Raise the dumbbells to the shoulders and gently lower them back. “Hammer” can be made both by two hands at the same time and in turn.

Although many believe that the “hammer” will arise exclusively shoulder (brachialis) and shoulder-beam muscles, in fact, he primarily ruthlessly stings the long (side/outer) biceps head.

Thanks to this load distribution, you are striking the biceps of double power: on the one hand, “hollow” the biceps itself, and on the other, Brachialis, located under the biceps, the development of which “pushes out” the biceps to the outside even stronger. In addition, the “hammer” also bombs the shoulder-beam muscle, which largely determines the thickness of your forearm. If, compared with powerful biceps, the forearms look thin, be sure to include a “hammer” in your program.

By regularly practicing a “hammer”, you will improve your skill in the struggle, American football, tennis, boxing, hockey and other sports in which you often bend your elbow in the elbow.

How To: Dumbbell Front Raise

A hammer with dumbbells. A biceps and forearm exercise

Exercise execution technique: hammer with dumbbells

Take dumbbells in both hands with a neutral grip (palms are directed at each other).

Straighten completely, bend a little in the lower back and lower the dumbbells to the hips. The look directed strictly forward. Tighten the lower back muscles and fix the natural bend of the spine to the end of the set.

Take a breath and hold your breath. Tighten the biceps and raise one of the dumbbells to the shoulder. The elbows are motionless and are on the sides of the body. Do not put them forward.

As soon as the brush is at the level of the top of the chest, stop for 1-2 seconds, tighten the biceps and forearms even stronger. Exhaling, gently lower the dumbbell.

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At the lower point, pause and make up another dumbbell. This is one repetition.

Exercise tips: Hammer with dumbbells

Make sure that all the time the upper part (from the elbow to the shoulder) remains motionless and occupies a vertical position. Putting the elbows forward to facilitate the rise, you just “steal” the load in the biceps.

The body must be recorded in an upright position. Do not deviate back and do not put forward the pelvis forward, helping with the whole body to move the dumbbell from the dead point at the very beginning of the rise. Better take lighter dumbbells. Remember, first of all. The correct form of movement, and only then the weight of the load.

Do not bend or turn the brushes in the wrists. Palms are always directed at each other. If during the rise you unfold the brush so that at the top of the palm of your hand you look up, then the Focus load shifts from the shoulder muscle to the biceps. Turning the brush in the opposite direction (the palm is directed from the body at the top), you will use the beam muscle and a round pronator stronger.

As an option, you can raise both dumbbells at the same time. But in this case, be careful. The closer to the end of the set, the stronger the fatigue and more temptation to push the dumbbells with the whole body. Therefore, as soon as they felt that they began to hack, immediately switch to alternate climbs.

make, hammers, dumbbells

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How to Dumbbell Hammer Curl with Krissy Cela

Technics

Perform “hammers” for pumping the double-headed muscle is necessary in a definite:

  • We select dumbbells of suitable weight. We completely straighten the hands with shells and hold in parallels with the body.
  • Hold the back as much as possible. We fix the look forward. We try to press the elbows to the body in the ribs.
  • In the adopted position we do the exercise. Bend the limbs, raise the shells up. For training hands, constant load is required. Therefore, we make ups by two limbs at the same time. Or you can work out biceps on the left and right in turn, immediately performing the required number of repetitions.
  • We take into account the optimal amplitude of movements. We bend our hands about 90 degrees. We reinforce the ascent to the peak point by exhalation. In order to load biceps as much and more efficiently as possible, in the process of performing the exercise the elbow is tightly pressed to the body, and the brushes are slightly unfolded out.
  • As soon as the hands with dumbbells reached the top, we make a small pause and additionally strain the muscles. Fixation at a peak point complicates the technique. With this approach, the standard number of repetitions decreases by 2-3.
  • Slowly, without jerking, we lower our hands down (the speed is twice as lower than when lifting). We take a deep breath. Completely straighten your hands at the starting point do not need. There must be a constant load.

make, hammers, dumbbells

Interesting fact. You can makehammers” both in a standing position and sitting, lying on an inclined bench or in the Scott simulator. The technique of execution is not much different from the classics. The only significant difference is more support points that provide better fixation of the case in the space.

There are some nuances that will enhance the effect of the exercise.

make, hammers, dumbbells

For example, the stronger the palm is directed down, the more load falls on Brachialis.

  • Exercise as efficiently as possible when performing in a superfluor or triset.
  • The hammer is best included in the training process with the last biceps exercise. Fulfillment scheme: three or four approaches, each of which is performed for eight to twelve repetitions.
  • During drying or weight loss, you can increase the number of repetitions to twenty.

An example of using the Hammer Exercise in the training on the back and biceps

The second stage of training will be performing biceps development exercises.

There are several options for performing a hammer:

  • First. Bending hands with a bar sitting with a wide grip and a hammer exercise.
  • Second. We perform a triset: bending hands with a bar sitting with flexion of the hands with dumbbells Hammer.
  • The third. Supernet: bending the hands in the crossover straight hilt hammer.

These options can be alternated by experimenting with them. You can mix methods and work with various techniques, for example, fix the weight in a certain position and change the speed of execution.

Example use of the Hammer in the split-training exercise

You can also consider the option of training muscle antagonists. This is relevant when performing a separate training on the muscles of the hands, usually found in a five.Day split. Read more about split training →

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