Hammer curls are one of the classic exercises for developing biceps and shoulder muscles. It helps to make the biceps voluminous and embossed, as well as increase the width of the forearm in a short time. The exercise is also known as hammer or mallet.

Exercise features

With neutral grip dumbbells or hammers train:

• biceps;
• brachialis (shoulder muscle);
• brachioradialis (shoulder muscle);
• round pronator.

The distribution of load on the muscles during the exercise.

One exercise helps to develop a number of small muscles. Some trainers refer to the hammer as a basic exercise, but this is not entirely true. The developed muscle groups are too small. Moreover, the movement is carried out due to the work of one joint. For these reasons, it is more correct to consider it isolated.

The main advantage of this type of bending is that it allows you to increase the overall muscle mass hands Muscle development is complex, and you will definitely be pleased with the end result.

The grip you use directly affects which muscles get the most work. Before you start training, pay attention to the following nuances:

• The more the palm looks down, the greater the load on the brachialis.
• The more the palm is turned up, the greater the load on the biceps.
• A neutral grip, with the palms facing each other, evenly loads both of these muscles.

When choosing which grip to hold the dumbbells, think about which muscles you want to develop first.

Execution technique

How to do the exercise correctly? First you need to pick suitable weight dumbbells. It is generally recommended to work with a weight that allows you to complete 8-10 repetitions.

If you are an experienced athlete, then you can choose super-heavy weight for 4-6 reps, and perform the last lifts with the help of your body. But this practice requires a perfectly honed movement technique. It is necessary to break this very technique skillfully, understanding the process of muscle work. Otherwise, there is a big risk of getting grass.

Technique for performing hammers standing and sitting.

Proper execution hammer flexion looks like this:

1. After you decide on the load, take starting position. Stand up straight and put your feet shoulder-width apart. A slight natural deflection should form in the lower back. Make sure your posture is comfortable and stable enough.
2. Fix the elbows on the sides of the body. Make sure that they do not move forward or backward during the exercise.
3. Grab the dumbbells with a neutral grip. A neutral grip means that the palms of the dumbbells are facing each other.
4. As you exhale, raise your arms almost to shoulder level. Achieve peak muscle contraction. It is important to say that the peak contraction of the biceps occurs a little earlier than the brush touches the shoulder. Bringing the forearm to vertical position, you remove the load from the biceps and transfer it to the tendons. Therefore, hands must be raised without bringing the forearm to a vertical position. Try to concentrate on the exercise and be aware of the work of the muscles. This is a very useful skill for an athlete. Hold at the top peak for a few seconds.
5. Slowly lower the dumbbells down, returning to the starting position. Without stopping, raise your hands again.
6. Repeat the required number of times (8-12), rest and do 2-3 more sets.

The hammer can be done sitting or standing, lifting the dumbbells at the same time or alternately. It all depends on your physical fitness.

If the above exercise seemed too difficult for you, you can simplify it a bit. First, change the starting position. Sit on a bench, spread your legs wide and straighten your back. Next, try lifting the dumbbells alternately and at the same time. Usually lifting dumbbells at the same time turns out to be easier, since in this case it is easier to coordinate movements.

Hand exercises will be most effective if you follow a series of exercises when performing them. simple rules. To improve your workout results, pay attention to the following recommendations:

• Start each session with a warm-up. Rotational movements in the joints and energetic warming up of the muscles of the hands will make further dumbbell lifting less traumatic.
• Make sure that during the approach, the position of the dumbbells in your palms does not change, and each subsequent lift is performed with the same grip. It is the grip that affects the distribution of the load on the biceps and brachialis.
• Avoid unnecessary movements during the exercise. The tilt of the body and the instability of the elbow significantly reduce the load on the biceps, thereby making the exercise less effective.
• Train at a moderate pace and do not take unnecessary pauses. End the session by stretching the target muscles.

Mastering the hammer, it is better not to unbend your arms to the end at the bottom point. So the muscles will maintain tension during the entire exercise.

Hammers are an exercise that increases the volume of the biceps and gives it relief in as soon as possible. By combining it with other arm exercises, you can achieve amazing results.

12 T-nation experts talk about exercises with dumbbells.

1. Cup squat

Dr. John Racine, Strength and Athletic Trainer

For some reason, the goblet squat is considered a preventive and rehabilitation exercise, which is prescribed only for the elderly and injured. Of course, it can be performed for these purposes, but if you take big weight, this variant of the squat turns into one of the most effective exercises to increase the strength and mass of the legs.

Why don't lifters do it? Some try to quickly forget about the injury and the shameful movements that they did in the exercise therapy room. And others are simply unaware of his power potential. Cup squats are useful not only for developing the muscles of the bottom, but also strengthen cardiovascular system and increase endurance. Holding in front of you during a set of weights requires considerable stability. shoulder girdle and spine.

Do you think that if the bar is much heavier, then squatting with it is better in every way? Find the biggest dumbbell in the gym and try to do as many reps with it as possible. The next day, you will feel how much your legs have worked out, and you will probably want to include the goblet squat in the program. And after a while, you will find that in a regular squat with a barbell, the weights began to increase.

The only warning: if you are lucky enough to find a giant dumbbell, then do not pick it up from the floor, but take it from a bench or box, like a barbell from racks.

2. Rotate dumbbell press

Nick Tumminello – coach and writer

I included this exercise in my book Your Workout Perfected. In addition to pumping up the deltas, it works out the muscles that turn the body and improves the mobility of the pelvic girdle. Very useful for athletes who need to transfer force from the bottom of the body to the top: boxers, strikers, throwers, etc.

Here's how to do it:

1. Stand straight with the dumbbells up to your shoulders.
2. Squeezing out a dumbbell right hand, turn left.
3. To better turn the pelvis, lift your right foot on the toe.
4. Slowly lower the dumbbell back to the starting position.
5. Then repeat the same on the other side.

After strict presses, you can add jerking with the legs (see video). It is even more useful for boxers and hand-to-hand fighters.
When you get comfortable with alternating presses, you can try jerking with both hands at the same time; or use only one hand - this will add power to the blow, and strengthen the stabilizers of the body more.

3. PJR pullover

Akash Vagela - Powerlifting and Bodybuilding Coach:

A couple of years ago, triceps were my lagging group. I kept flipping different exercises and technique until he learned the move from Paul Carter. And I've been doing it every week since then. It has two huge advantages: 1) it works the long head of the triceps better than any other movement, 2) it spares the elbows - unlike many exercises for triceps.

A regular pullover is made in two versions - straight or arms folded, and here you bend your arms in the process of lowering the dumbbell behind your head (the triceps is fully stretched), then, raising the projectile back, straighten your arms. It turns out the average between a pullover and a French bench press (extension of the arms).

Add 2-3 sets of 10-15 reps at the end of each top workout.

4. Triple press

Tom Morrison, weightlifting, martial arts and CrossFit coach:

It's a megaset for building mass and building endurance: you alternate between three pressing movements, stretching the set. Of course, you need to be able to correctly perform all these exercises, work them out first with small weights.

Strict press: lifting the dumbbells to your shoulders and fixing the position of the body, squeeze the shells with the force of only the triceps and deltoids. Do not help with the body and legs.

push press: sit down a little and, straightening your legs, push the dumbbells at the beginning of the movement, then squeeze with your hands. (in TA called "schwung bench" - translator's note)

Half squat push: first push the dumbbells, and then sit down a second time, straightening your arms. Then rise from a semi-squat with dumbbells over your head. In weightlifting, the exercise is called "jerk jerk".

Try to increase the weight with each workout or add reps to the total.
But don't limit yourself to the same range for each movement - do as many technical reps as possible before you have to switch to the next variation.

5. Burpee + lunge

Eirik Sandvik, Sports Training Specialist

If you have to rest for a long time between exercises with a basic barbell (and physical form leaves a lot to be desired), try this superset:

1. Lower yourself into an emphasis lying down, leaning on dumbbells, and push up.
2. With a jump, put your legs to your hands, taking an emphasis while sitting, and stand up.
3. Do reverse lunge on each leg.

An easy option is when doing lunges with dumbbells in lowered hands, but you can complicate it by lifting the dumbbells over your head.

Increase speed and add repetitions (performing a maximum of 30, 45, 60 seconds) without increasing the working weight. This exercise is for endurance, not strength. It is best to put it at the end of the workout as a finishing (finisher). When you get comfortable, you can alternate with supersets for other muscle groups to get a circular block for 3-5 minutes.

6. Slow Down Inching Press

Joel Seedman, PhD, Strength Coach, Athletic Training Specialist

Standing press - great exercise to develop strength; leg push press adds power; the one-handed version connects a lot of stabilizers and improves coordination. Add to it a slow lowering to increase the load on the working muscles.

As a result, you will not only work out the deltas and triceps, but also strengthen the shoulder joint, spine, core muscles (and improve posture), which will contribute to progress in other exercises.

Working with one hand and focusing on the negative will help correct imbalances in muscle development. If you have always used only two hands to press, this option will be difficult at first, but will bring many benefits over time.

It can be performed not only power circuit, but also for the development of endurance; add repetitions - and just one set will exhaust you like a sprint with maximum acceleration.

7. Jump Cup Squat

Calvin Heinh, strength coach

Jump squats are very effective for developing speed and power (and activating the maximum number of fibers), but they are somewhat awkward to do with a barbell + not very good for the spine and knees. Even a technical landing with a barbell on the shoulders can overload the joints.

The option with dumbbells on the sides is better, but also not ideal: subconsciously you try to bring your knees together so as not to hit your hips with shells.

But here the goblet squat allows you to give all the best, freely working with your legs, and also unloads the spine. Try adding 3 sets of 5 reps to your next leg workout.

8. Side swing

Tim Arndt, strength coach

In the past, dynamic rises through the sides were popular, but today few people do them - and in vain, they add strength and power to the deltas and traps.

Unlike strict side lifts, the swing is performed with acceleration, and with only one hand. To do this, of course, you will need a reliable support - a power frame or other simulator. And, of course, you should wave without fanaticism, without breaking your hand out of shoulder joint. When the dumbbell stops lifting and starts to lower, consciously slow down the movement. Accelerated concentric and slow eccentric is the best combination for power and hypertrophy.

9. Squat with a dumbbell between the legs

Bret Contreras, strength and conditioning specialist

This is a favorite gluteal exercise of my client, Tawna Eubanks McCoy, who is a fitness professional. Although gym bros consider it “girly” and don’t even try it, believe me, 3 sets of 20 repetitions with a 50 kilogram dumbbell will convince the quadra and gluteal of any doubter.

Stand on the steps or plinths to lower the dumbbell between them until the legs are fully bent and the working muscles are stretched. Do 3-4 sets of 8-20 reps. Quads still lagging behind? Place pancakes under your heels so that the load is not removed at the top point. And for the development of the gluteal, alternate this squat with a bridge.

10. French press of two dumbbells with a neutral grip

Mark Dugdale, IFBB Pro Bodybuilder

Although the variant with curved neck or with one dumbbell, I suggest trying with two. This method has a number of advantages:

• neutral grip (palms to each other) removes the load from the chest, which are included in the version with a barbell,
• separate work with two hands activates the triceps more,
• after strict repetitions, you can change the slope of the hands and continue the approach (see video), which cannot be repeated with one dumbbell,
• this option is significantly lighter on the elbows and wrists.

11. Dumbbell Bench Press

Tony Gentilcore, strength and conditioning specialist

This is one of the best moves for those looking to build prominent chests. Barbells are fine (you can use more weight), but dumbbell bench presses are always better for chest development. The range of motion of the bar is limited by the bar, plus you're only lifting, but with dumbbells the range is greater, and you can add an abduction by pressing the dumbbells together for the entire set.

I do as a utility after the regular bench press:

• Bench press - add weight to heavy sets of three repetitions,
• I unload percent by 10-15% and do another 3-4 sets of 3
• I finish with this “compressive” dumbbell press in 3-4 sets of 10-15 repetitions.
• And I regularly change the slope: head up, horizontal bench, head down. Give it a try and soon your pecs will start to cut through the shirt.

12. Spider Curl

Michael Warren - strength and athletic coach

A great exercise for working out a short bundle of biceps. Normally, the biceps are targeted on a music stand, but spider curls are better because they keep the muscles under tension at the top of the movement.

One Bitz Hack - Press the dumbbells together throughout the movement and pause at the top, then slowly lower. When you hit failure, pull your elbows back a little (reducing your range of motion) and grind out a few extra reps.

Reading time: 10 min

Strong shoulders make the arms embossed, emphasize the biceps and triceps, help upper body look toned and athletic. We bring you the best shoulder exercises with dumbbells for women that you can do both at home and in the gym.

In the formation of the shoulder, one main muscle is involved - the deltoid, and the trapezius muscle also forms the back of the shoulder. It should be noted that the shoulders are one of most difficult in terms of physical development body parts. This is due to the complex structure of the deltoid muscles, which consist of 3 bundles: anterior, middle (lateral) and posterior. The front beam is responsible for raising the arms in front of you, the middle beam is responsible for spreading the arms to the sides, the back beam takes the arms back.

Part of the exercises on the shoulders help to include several muscles at once: these are the so-called basic exercises. These include the dumbbell press while standing or sitting, so they must be included in your strength training. You can add to the basic exercises and insulating that work only one muscle group.

To train your shoulders, do the selected exercises in 4-5 sets of 12-15 reps. Select the weight of the dumbbells in such a way that you can do the desired number of repetitions. The dumbbell shoulder exercises listed below can be done at home or at the gym. deltoids very easy to injure, so be careful when exercising.

Shoulder exercises with dumbbells

1. Dumbbell bench press with a direct grip standing or sitting

The dumbbell press is basic exercise on the shoulders, always include it in your main workout. The dumbbell press predominantly engages the middle delts, but the front and back also take part in its execution. The exercise can be done standing or sitting.

Stand straight, feet shoulder-width apart, dumbbells are taken in hands with a direct grip and raised at eye level. Raise the projectile up, exhaling at the end of the lift. Pause briefly and lower your arms back to the starting position.

Sit on a bench, hold the dumbbells with an overhand grip at eye level. Raise the projectile up with an exhalation at the end of the lift. Pause and return to the starting position.

• Main working muscles: front and middle deltas
• : triceps

2. Dumbbell bench press with neutral grip standing or sitting

The dumbbell press with a neutral grip helps to engage the front delts to a greater extent. This shoulder exercise with dumbbells can be done either standing or sitting. There is also a variant of execution with alternately raising and lowering the hands.

Feet shoulder-width apart, dumbbells raised at chin level with a neutral grip. As you exhale, lift the projectile vertically upwards, take a short pause, while inhaling, return to the starting position.

Sit on a chair, back straight, dumbbells raised at chin level with a neutral grip. Raise the projectile up as you exhale, after a short pause, return to the starting position.

• Main working muscles: front and middle deltas
• Additional working muscles: triceps

3. Breeding arms to the sides with dumbbells standing or sitting

This shoulder isolation exercise with dumbbells involves the middle delts.

Stand straight, feet shoulder-width apart, body slightly forward. Bend your arms and legs slightly. As you exhale, spread the dumbbells to the sides without changing the angle at the elbows. Return to starting position.

Sit upright on a bench with your elbows slightly bent. As you exhale, spread the dumbbells to the sides, trying not to change the angle at the elbows. Return to starting position.

• Main working muscles: middle deltas

Another isolation exercise, only now for rear delta. Sit on the edge of the bench, tilt your body forward. As you exhale, spread your arms to the sides until parallel with the floor, arms slightly bent at the elbows. After a short pause, return to the starting position.

• Main working muscles: rear delts

Isolation exercise for the back delt. Lie horizontally on a bench on your stomach, arms with dumbbells down, elbows slightly bent. As you exhale, raise your arms to a position parallel to the floor, without changing the angle at the elbows. On an inhale, lower to the starting position. You can change the angle of the bench to include new muscle groups.

• Main working muscles: rear delts
• Additional working muscles: middle deltas

This is an isolation exercise with dumbbells for the front and middle delta. Stand straight, feet shoulder-width apart, dumbbells are taken in hands with a direct grip. As you exhale, raise the projectile in front of you to a position until your arms are parallel to the floor. On inspiration, we return to the starting position.

• Main working muscles: front and middle deltas
• Additional working muscles: trapezium, pectoral muscles

Basic shoulder exercise with dumbbells. Stand straight, feet shoulder-width apart, hands with the projectile lowered and located near the hips in front. Raise the dumbbells up to the level of the chin, the dumbbells should remain parallel to the floor. Make sure your elbows are higher than your hands. Hold your hands at your chin for a second and lower them down.

• Main working muscles: middle deltas, trapezius muscle (trapezium)
• Additional working muscles: front delts

The trapezius muscle is also involved in the formation of the relief of the shoulders. Shrugs are one of the effective exercises for the trapezoid. Stand straight, feet shoulder-width apart, dumbbells in your hands at your sides. As you exhale, raise your shoulders as high as possible, then as you inhale, lower them back to the starting position.

• Main working muscles: trapezius muscle (trapezium)
• Additional working muscles: middle deltas

Before doing shoulder exercises with dumbbells at home or in the gym, be sure to warm up your muscles. Shoulders prone to injury, so follow the technique of performing exercises and do not force the load. See also a selection the best exercises chest with dumbbells.