Hammer curls = Bicep Peak

[Khalid98]

The bicep is made up of two heads the long-head (outer) which causes the "peak" and also the short-head (inner) which causes the "mass/thickness" when tensing the biceps, the long-head (outer) actually rises up and sits ontop/above the short-head (inner) this is what actually creates the bicep peak.

So muscle hypertrophy in the bicep long-head (outer) will result in a good bicep peak. (not thickness)

Exercises which place more stress on the biceps long-head (outer) are exercises such as:

- Close grip curls
- Preacher curls
- Hammer curls
- Concerntration curls

Performing traditional curls place more emphasis on the bicep short-head (inner) which actually makes up the thickness/mass of the bicep, and are not relly a exercise for developing the bicep peak.

Take a look at this guys bicep, you can actually see the speration in the two different bicep heads the long-head (outer) and the short-head (inner)

Notice how the long-head (outer) actually rises up and sits ontop/above the short-head (inner) which causes the "bicep peak"





Hammer curls = bicep long-head (outer) "bicep peak"

Traditional curls = bicep short-head (inner) "mass/thickness"

[DeeCee123]

nice bro thanks for the info

[Kirra]

[Khalid98]

i dont even

[ThatWrestler]

[Ryan5903]

Did not read. Any exercise primarily targeting the bicep will put stress under both of the heads. No one exercise is better than the other. Peak is genetic, there is no way to alter the shape of a muscle. Its like saying incline bench targets upper chest, it doesn't. The only thing that creates a big chest look is by having lots of muscle mass on your chest. Same as Biceps, the only way to have a large peak is to have large biceps.


Edit: (spelling)

[Hallowed666]

BUMP

The thread where i stated this got deleted... seems to be a topic of interest.

[AmarjotPandher]

Did not read. Any exercise primarily targeting the bicep will put stress under both of the heads. No one exercise is better than the other. Peak is genetic, there is no way to alter the shape of a muscle. Its like saying incline bench targets upper chest, it doesn't. The only thing that creates a big chest look is by having lots of muscle mass on your chest. Same as Biceps, the only way to have a large peak is to have large biceps.


Edit: (spelling)

I disagree with you. Doing incline does seem to hit the upper chest a lot more than flat i think others would agree with me. and you can tryr and form your peak to a certain extent. Genetics play a part to but you can still stress certain heads for different things

[GOMDpls]

I always thought to twist your wrist outward as you flexed the bicep would work the peak of your bicep(supine curl, concentration curls....) . Not hammer curls

[GOMDpls]

I disagree with you. Doing incline does seem to hit the upper chest a lot more than flat i think others would agree with me. and you can tryr and form your peak to a certain extent. Genetics play a part to but you can still stress certain heads for different things

I agree with Amar.... although when working chest you only work mainly one musclem, Pectoralis Major, when working incline or decline you do put a little more tension on different parts of the muscle

[blingboom]

spot sold to shakeweight for bicep peak

[Hallowed666]

Hammer curls work the barachialis

I'm sure most of you know your arm muscles –and if you don't, you should –but it never hurts to repeat basic anatomy. There are three main muscles that make up the front of your upper arm: the biceps brachii, the brachialis, and the brachioradialis. The brachialis sits under the biceps and adds thickness to the arm. The meat of the brachioradialis is in the forearm and it contributes more to the size of the forearm than the upper arm. The biceps brachii makes up the main "bump" on the arm that everyone is so eager to show off. The biceps brachii is a two-joint, two-headed muscle that crosses the shoulder and elbow joint, consisting of a long head and a short head the term bicep means" of two
Heads", and "brachii" means upper arm. The long head is on the lateral (side) part of the arm, close to the lateral head of the triceps. The long head starts on the supraglenoid tubercle of the scapula, which is deep and inferior to the acromion process (that flat shelf of bone on top of the shoulder). The short head is the medial side of the arm, the part of the biceps that's next to your pecs, obliques, and serratus. The short head of the biceps brachii starts on the coracoid process of the scapula. The two heads join and essentially become one muscle, inserting primarily on the bicipital tuberosity of the radius; the tendon can split off to insert on the ulna as well. Together, the biceps functions to flex (bend) the elbow, supinate the forearm (turn the palm up), and to weakly flex the shoulder (lift the upper arm forward).



Now, genetics determines wether you have a high insertion point or a low insertion point. Here are pictures of successful pro BBers with each type of insertion:

ALBERT BECKLES=high


SERGIO OLIVA=low


Obviously nothing can be done to change your genetic insertion point. My argument here which I always thought was very basic bodybuilding knowledge is that building up the brachialis ultimately pushes up the bicep peak.

As a bonus a large barachialis is what adds width to the bicep when viewed from the front.

Hammer curls are a movement that builds the barachialis. As are hammer grip pullups and other exercises as well.

It would be SO COOL if some of you bros on bb.com could open up your minds to learning. I know alot of you are serious, I'm obviously not talking to everyone. I'm talking about the" stfu dumb bitch" reaction I've gotten when I've contributed on this forum. I mean the above shouldn't be revolutionary or absurd to anyone that knows anything about bodybuilding.

[KR3W1]

Hammer curls work the barachialis

I'm sure most of you know your arm muscles –and if you don't, you should –but it never hurts to repeat basic anatomy. There are three main muscles that make up the front of your upper arm: the biceps brachii, the brachialis, and the brachioradialis. The brachialis sits under the biceps and adds thickness to the arm. The meat of the brachioradialis is in the forearm and it contributes more to the size of the forearm than the upper arm. The biceps brachii makes up the main "bump" on the arm that everyone is so eager to show off. The biceps brachii is a two-joint, two-headed muscle that crosses the shoulder and elbow joint, consisting of a long head and a short head the term bicep means" of two
Heads", and "brachii" means upper arm. The long head is on the lateral (side) part of the arm, close to the lateral head of the triceps. The long head starts on the supraglenoid tubercle of the scapula, which is deep and inferior to the acromion process (that flat shelf of bone on top of the shoulder). The short head is the medial side of the arm, the part of the biceps that's next to your pecs, obliques, and serratus. The short head of the biceps brachii starts on the coracoid process of the scapula. The two heads join and essentially become one muscle, inserting primarily on the bicipital tuberosity of the radius; the tendon can split off to insert on the ulna as well. Together, the biceps functions to flex (bend) the elbow, supinate the forearm (turn the palm up), and to weakly flex the shoulder (lift the upper arm forward).



Now, genetics determines wether you have a high insertion point or a low insertion point. Here are pictures of successful pro BBers with each type of insertion:

ALBERT BECKLES=high


SERGIO OLIVA=low


Obviously nothing can be done to change your genetic insertion point. My argument here which I always thought was very basic bodybuilding knowledge is that building up the brachialis ultimately pushes up the bicep peak.

As a bonus a large barachialis is what adds width to the bicep when viewed from the front.

Hammer curls are a movement that builds the barachialis. As are hammer grip pullups and other exercises as well.

It would be SO COOL if some of you bros on bb.com could open up your minds to learning. I know alot of you are serious, I'm obviously not talking to everyone. I'm talking about the" stfu dumb bitch" reaction I've gotten when I've contributed on this forum. I mean the above shouldn't be revolutionary or absurd to anyone that knows anything about bodybuilding.

Shut up and go lift

[Hallowed666]

Shut up and go lift

LOL. I just got home from the gym.

[slappzilla]

Funny, I was just reading this article the other day.

http://www.bodybuilding.com/fun/ask-...er-biceps.html

It goes along nicely with what Hallow said

[jz416]

Hammer curls work the barachialis

I'm sure most of you know your arm muscles –and if you don't, you should –but it never hurts to repeat basic anatomy. There are three main muscles that make up the front of your upper arm: the biceps brachii, the brachialis, and the brachioradialis. The brachialis sits under the biceps and adds thickness to the arm. The meat of the brachioradialis is in the forearm and it contributes more to the size of the forearm than the upper arm. The biceps brachii makes up the main "bump" on the arm that everyone is so eager to show off. The biceps brachii is a two-joint, two-headed muscle that crosses the shoulder and elbow joint, consisting of a long head and a short head the term bicep means" of two
Heads", and "brachii" means upper arm. The long head is on the lateral (side) part of the arm, close to the lateral head of the triceps. The long head starts on the supraglenoid tubercle of the scapula, which is deep and inferior to the acromion process (that flat shelf of bone on top of the shoulder). The short head is the medial side of the arm, the part of the biceps that's next to your pecs, obliques, and serratus. The short head of the biceps brachii starts on the coracoid process of the scapula. The two heads join and essentially become one muscle, inserting primarily on the bicipital tuberosity of the radius; the tendon can split off to insert on the ulna as well. Together, the biceps functions to flex (bend) the elbow, supinate the forearm (turn the palm up), and to weakly flex the shoulder (lift the upper arm forward).



Now, genetics determines wether you have a high insertion point or a low insertion point. Here are pictures of successful pro BBers with each type of insertion:

ALBERT BECKLES=high


SERGIO OLIVA=low


Obviously nothing can be done to change your genetic insertion point. My argument here which I always thought was very basic bodybuilding knowledge is that building up the brachialis ultimately pushes up the bicep peak.

As a bonus a large barachialis is what adds width to the bicep when viewed from the front.

Hammer curls are a movement that builds the barachialis. As are hammer grip pullups and other exercises as well.

It would be SO COOL if some of you bros on bb.com could open up your minds to learning. I know alot of you are serious, I'm obviously not talking to everyone. I'm talking about the" stfu dumb bitch" reaction I've gotten when I've contributed on this forum. I mean the above shouldn't be revolutionary or absurd to anyone that knows anything about bodybuilding.

this was a quality post.
Repped

[Khalid98]

Pretty big bump haha, but yeah hallowed really gave good information for those interested in those topic repped hallowed.

[gymready]

Did not read. Any exercise primarily targeting the bicep will put stress under both of the heads. No one exercise is better than the other. Peak is genetic, there is no way to alter the shape of a muscle. Its like saying incline bench targets upper chest, it doesn't. The only thing that creates a big chest look is by having lots of muscle mass on your chest. Same as Biceps, the only way to have a large peak is to have large biceps.


Edit: (spelling)

Sorry but you're wrong. You know how i know you're wrong? Because i had a **** upper chest until i did incline bench and because i use to always do hammer curls and had huge bicep but no peaks, then i started doing regular curls instead and boom i got myself some peaks. Btw OP is confused, hammer=mass and regular=peaks.

[elliot95]

I do them every bicep workout. I love it so far

[Luwbz]

My arm routine (13-14inches in 2 months)
2 sets: Preacher curls
Superset
2 sets Hammer curls
2 sets Bench Dips
Superset
2 sets tricep pushdown


B
Superset
Barbell Curl
Reverse Curl
2 sets

Superset:
Tri extension (cable)
CGBP
2 sets
2-3 days a week

The bicep is made up of two heads the long-head (outer) which causes the "peak" and also the short-head (inner) which causes the "mass/thickness" when tensing the biceps, the long-head (outer) actually rises up and sits ontop/above the short-head (inner) this is what actually creates the bicep peak.

So muscle hypertrophy in the bicep long-head (outer) will result in a good bicep peak. (not thickness)

Exercises which place more stress on the biceps long-head (outer) are exercises such as:

- Close grip curls
- Preacher curls
- Hammer curls
- Concerntration curls

Performing traditional curls place more emphasis on the bicep short-head (inner) which actually makes up the thickness/mass of the bicep, and are not relly a exercise for developing the bicep peak.

Take a look at this guys bicep, you can actually see the speration in the two different bicep heads the long-head (outer) and the short-head (inner)

Notice how the long-head (outer) actually rises up and sits ontop/above the short-head (inner) which causes the "bicep peak"





Hammer curls = bicep long-head (outer) "bicep peak"

Traditional curls = bicep short-head (inner) "mass/thickness"

[Kstag]

Insightful.

[advanced20]

I thought hammer curls work the brachialis more like how reverse curls do

[svedec]

Exactly.
According to exrx.net common curls target the brachii whereas preacher & concentration curls hit the brachialis more.
So the exact opposite as stated by OP, and more like Gymready put it.

Can anyone clarify this ?
My target would obviously be to hit the brachii primarily and try to get more peak.

[EnglishRay]

Nice info within thread.

[GreatJohn]

Thanks for the info going to add hammer curls in my routuine

[kanko]

LOL. I just got home from the gym.

150lbs

[getnbestshape1]

Hammer curls work the barachialis

I'm sure most of you know your arm muscles –and if you don't, you should –but it never hurts to repeat basic anatomy. There are three main muscles that make up the front of your upper arm: the biceps brachii, the brachialis, and the brachioradialis. The brachialis sits under the biceps and adds thickness to the arm. The meat of the brachioradialis is in the forearm and it contributes more to the size of the forearm than the upper arm. The biceps brachii makes up the main "bump" on the arm that everyone is so eager to show off. The biceps brachii is a two-joint, two-headed muscle that crosses the shoulder and elbow joint, consisting of a long head and a short head the term bicep means" of two
Heads", and "brachii" means upper arm. The long head is on the lateral (side) part of the arm, close to the lateral head of the triceps. The long head starts on the supraglenoid tubercle of the scapula, which is deep and inferior to the acromion process (that flat shelf of bone on top of the shoulder). The short head is the medial side of the arm, the part of the biceps that's next to your pecs, obliques, and serratus. The short head of the biceps brachii starts on the coracoid process of the scapula. The two heads join and essentially become one muscle, inserting primarily on the bicipital tuberosity of the radius; the tendon can split off to insert on the ulna as well. Together, the biceps functions to flex (bend) the elbow, supinate the forearm (turn the palm up), and to weakly flex the shoulder (lift the upper arm forward).



Now, genetics determines wether you have a high insertion point or a low insertion point. Here are pictures of successful pro BBers with each type of insertion:



Obviously nothing can be done to change your genetic insertion point. My argument here which I always thought was very basic bodybuilding knowledge is that building up the brachialis ultimately pushes up the bicep peak.

As a bonus a large barachialis is what adds width to the bicep when viewed from the front.

Hammer curls are a movement that builds the barachialis. As are hammer grip pullups and other exercises as well.

It would be SO COOL if some of you bros on bb.com could open up your minds to learning. I know alot of you are serious, I'm obviously not talking to everyone. I'm talking about the" stfu dumb bitch" reaction I've gotten when I've contributed on this forum. I mean the above shouldn't be revolutionary or absurd to anyone that knows anything about bodybuilding.

its interesting your copied and paste (including the pictures) most of your statement from the t-nation article building a biceps peak (cant paste link google it :-) but did not copy the complete article that later on said the long head is what makes the peak. smh