What To Know
- The short answer is yes, the hammer curl does work the long head of the biceps.
- The hammer curl is a versatile exercise that can be used to work several different areas of the biceps.
- However, it is important to note that the hammer curl is not as effective as some other exercises for isolating the long head of the biceps.
The hammer curl is a bicep exercise that targets the brachialis and brachioradialis muscles. It is a common exercise for building muscle mass and strength in the upper arms. However, there is some debate about whether or not the hammer curl also works the long head of the biceps.
Anatomy of the Biceps
The biceps muscle is made up of two heads: the long head and the short head. The long head originates at the top of the shoulder blade and inserts at the elbow joint. The short head originates at the coracoid process of the scapula and also inserts at the elbow joint.
How the Hammer Curl Works
The hammer curl is performed with the palms facing each other. This position forces the long head of the biceps to work harder than the short head. As the weight is lifted, the long head of the biceps contracts to flex the elbow joint.
Does the Hammer Curl Work the Long Head?
The short answer is yes, the hammer curl does work the long head of the biceps. However, it is not as effective as some other exercises, such as the barbell curl or the preacher curl. This is because the hammer curl does not fully isolate the long head of the biceps.
Benefits of the Hammer Curl
In addition to working the long head of the biceps, the hammer curl also provides several other benefits, including:
- Increased grip strength: The hammer curl helps to strengthen the muscles in the forearms and hands.
- Improved elbow stability: The hammer curl helps to stabilize the elbow joint, which can reduce the risk of injury.
- Reduced muscle imbalances: The hammer curl can help to correct muscle imbalances between the long head and short head of the biceps.
How to Perform the Hammer Curl
To perform the hammer curl, follow these steps:
1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a dumbbell in each hand with your palms facing each other.
3. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
4. Lower the dumbbells back down to the starting position.
Variations of the Hammer Curl
There are several variations of the hammer curl that can be used to target different areas of the biceps. These variations include:
- Cross-body hammer curl: This variation targets the outer head of the biceps. To perform this variation, cross one arm over the other and curl the dumbbell up towards your opposite shoulder.
- Incline hammer curl: This variation targets the upper chest and shoulders. To perform this variation, sit on an incline bench and curl the dumbbells up towards your shoulders.
- Preacher hammer curl: This variation targets the lower biceps. To perform this variation, sit at a preacher curl machine and curl the dumbbells up towards your shoulders.
Summary
The hammer curl is a versatile exercise that can be used to work several different areas of the biceps. It is a good choice for building muscle mass and strength in the upper arms. However, it is important to note that the hammer curl is not as effective as some other exercises for isolating the long head of the biceps.
Information You Need to Know
Q: What is the best exercise for working the long head of the biceps?
A: The barbell curl is the best exercise for isolating the long head of the biceps.
Q: How many sets and reps should I do of the hammer curl?
A: Aim for 3-4 sets of 8-12 reps of the hammer curl.
Q: Can I do the hammer curl with dumbbells or a barbell?
A: You can do the hammer curl with either dumbbells or a barbell. Dumbbells allow for a greater range of motion, while a barbell provides more stability.
