The hammer exercise is a formative exercise that thickens the biceps and forearm. The hammer is said to be done solely to work the brachialis and brachialis muscles. You also need to know that it perfectly pumps the outer head of the biceps, widening it, giving the biceps volume. The exercise is performed at the end of the workout, after biceps raises with barbell or dumbbells. Recommended for beginners and experienced. Perform 8-12 repetitions in 3-4 sets.
Hammer" exercise technique
Stand up straight with your feet shoulder-width apart. Hold the dumbbells at the sides of your thighs, using a neutral grip. With a powerful biceps effort, lift the dumbbell up, bending your arm at the elbow. At the upper point of the amplitude, pause accentuated to get high from the peak tension. Then return the arm to the starting position and repeat with the other arm.
Tips
The hammer biceps exercise can also be performed with both hands at the same time. But this way you are guaranteed to do fewer reps. Therefore, be more cunning. After doing the maximum number of reps with both hands, switch to the alternate execution and do as many lifts as you can. Such a technique will increase the intensity of the training, and you are guaranteed to get a greater return.
Keep your elbow as still as possible, otherwise the load will dissipate. Do not try to throw the dumbbell too high, otherwise the elbow will move forward and the load will be transferred to the delts.
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