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  1. #1
    M&S Senior Member Skippysje's Avatar
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    Default Are hammer curls necessary?

    Are hammer curls really necessary in a routine that includes pull ups and bent over rows? Or would conventional curls be a better use of time and energy?
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    Coming Up The Ranks plugeye's Avatar
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    Default

    curls? curls?
    more rowing

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    M&S Content Editor MikeWines's Avatar
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    Default

    Why not include both? Hammer curls work different musculature compared to normal curls given the fact that one includes supination while the other does not.
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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Skippysje View Post
    Are hammer curls really necessary in a routine that includes pull ups and bent over rows? Or would conventional curls be a better use of time and energy?
    Hammer curls are for the Brachioradialis muscle

    The brachioradialis is a stronger elbow flexor when the radioulnar joint (forearm) is in a midposition between supination and pronation. When the forearm is pronated, the brachioradialis is more active during elbow flexion since the biceps brachii is in a mechanical disadvantage.

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  5. #5
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Quote Originally Posted by Skippysje View Post
    Are hammer curls really necessary in a routine that includes pull ups and bent over rows? Or would conventional curls be a better use of time and energy?
    Its an accessory movement for a reason, a way to help accesorize other bicep movements. It would be best to utilize all exercises and variables to see how you respond. Everyone does not work the same with each program, set scheme, or rep scheme utilized. The best thing to do for you is try it and see how you respond and adjust your program based off progress.
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    Regular Poster Spartan's Avatar
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    Default

    I think the hammer curls aren't necessary for most of the people who train for general health and look. In fact none of the isolation movements aren't a staple.

    But if you want to develop a very complete and estetique pair of arms you could do them in combination with other types of curls or biceps moves ( chin ups for example) as an additional exercise.

  7. #7
    M&S Senior Member Skippysje's Avatar
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    Default

    Thanks for the feedback folks, much appreciated as always.

    What are the thoughts of replacing hammers with curls with a twist? Do they incorporate the brachioradialis as much as hammers?
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    Time To Rebound! LayzieBone085's Avatar
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    Overcomplicating things now buddy, the small difference on how you lift the weight will make minor changes in the grand scheme of things.

    Just be consistent, dedicated and focus on the major compound movements. Accessories are just that, there to accessorize and help touch up the other body parts.
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  9. #9
    Regular Poster 0scar's Avatar
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    I like hammer curls. They supposedly help with bringing out your bicep peak. Here is what I do on my arm day

    Barbell Curl
    Incline Close Grip Bench Press
    Hammer Curls
    Dips (triceps)
    Last edited by 0scar; 05-22-2015 at 12:24 PM.

  10. #10
    Just joined M&S Angelorobb's Avatar
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    I like to incorporate them at the end of my arm workout. I feel like it helps bring out my biceps peak as others have stated above.
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  11. #11
    Moderator EKnight's Avatar
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    They effectively remove the biceps as a primary elbow flexor, and thus do not improve your peak. Incline DB curls or curls with shoulder flexion at the end ROM are a better exercise for peaks because they allow full contraction of the long head of the biceps.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  12. #12
    Time To Rebound! LayzieBone085's Avatar
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    ^^^ another reason why one exercise won't recruit the video the best
    A varItions of curls and elbow placement and how you curl will make a drastic difference

    Not to mention the negative or eccentric
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    I always alternate reverse grip curls, hammer curls, and regular bicep curls throughout my workout phase since each of them hits a different part of your bicep to get that buldge!

  14. #14
    Moderator EKnight's Avatar
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    ^^ Lol, Wut?
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  15. #15
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by EKnight View Post
    ^^ Lol, Wut?
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  16. #16
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    Default

    Hammer curls work the outer arms if im correct. I personally do them. I feel i get more defined arms

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    I do hammer and regular, sometimes supersetted for ultimate pumps

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    i like doing hammer and conventional, if i could only choose one def conventional

 

 

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