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  1. #1
    Registered User Swedish dude's Avatar
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    What exactly does the Hammer curl target?

    U read the question.
    Someone told me that thr hammer curls target the biceps brachilii but according to this site it targets the bicep brachioradius:

    http://www.exrx.net/WeightExercises/...ammerCurl.html

    And another website said that Hammer curls are a fore arm exercise.

    So I guess if I have hammer curls with my forearm work, but will I overtrain my biceps?
    I do 6 sets for biceps a week.
    Friday:

    2 sets bb curls
    2 sets alternate db curls
    2 sets one arm db preacher curls(according to the website listed above, theis exercise targets the brachiliis muscle)

    Tuesday: Back
    3 sets seated row
    3 sets pull-ups
    3 sets one arm db rows
    Here I want to add 2 sets of hammer curls.
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  2. #2
    Mod ...Not yet Damien's Avatar
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    It works the brachioradialis, biceps (brachii) and brachialis.
    The first is a forearm muscle, that one that sticks out when doing hammer's. Biceps and brachialis are upper arm muscle.

    The hammer curl exercise would be mainly a biceps and brachialis exercise, so I would do them on biceps day.
    It's not as hard as you think it is.
    Educate yourself, but stop thinking too much...
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  3. #3
    Registered User Swedish dude's Avatar
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    1.Do I need it for mass though?

    2. If yes, Do you really think I would overtrain my biceps If I just add these 2 sets of hammers into my back day?
    the total sets for the week would then be 8 sets.
    6 of those sets direct bicep(brachii) and 2 of those bicep brachili,brachiadilus + forearms.( I mean the biceps(brachii) is not contracted that much when you perform the exercise.)
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  4. #4
    Train smarter not harder amusclehead's Avatar
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    Originally posted by Swedish dude
    1.Do I need it for mass though?

    2. If yes, Do you really think I would overtrain my biceps If I just add these 2 sets of hammers into my back day?
    the total sets for the week would then be 8 sets.
    6 of those sets direct bicep(brachii) and 2 of those bicep brachili,brachiadilus + forearms.( I mean the biceps(brachii) is not contracted that much when you perform the exercise.)
    1. imho, yes. it's a good lift

    2. what does your workout look like right.
    Booo
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  5. #5
    Registered User Swedish dude's Avatar
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    Originally posted by amusclehead
    1. imho, yes. it's a good lift

    2. what does your workout look like right.


    2. it looks like this:

    Mon- Chest (the reason why i do chest alone is because of my school schedule, I will later add in shoulders here)

    Flat BB bench press- 3x 6-10
    Dumbell fly- 3x 8-12
    Incline Db press-3x6-10

    Tue- Back+ rear delts
    Deadlifts- 4x 4-8
    Seated row-3x 6-10 (I don't like bb rows)
    Pull-ups-3x6-10
    One arm Db row-3x6-10
    Shrugs-4x 6-10
    bent over lateral raise-4x9-12

    Wed-OFF

    Thur-Legs
    Squats-4x4-8
    Leg press-3x6-10
    Leg extension-2x12-15
    Leg curl-4x8-12
    Calve raises-6x10-12

    Fri-Shoulders/Triceps/Biceps
    DB Shoulder press-4x6-10
    Lateral raise-4x6-10
    Dips-3x6-10
    Close-grip bench press-3x6-10
    Ez barbell curls-2x6-8
    One-arm db preacher curl-2x8-10
    Alternate dumbell curls-2x8-10
    Hammer curls-2x8-10
    SAT-off
    sUN-OFF

    BTW this is quoted from the omnimorphic training guide on the front page at teenbodybuilding.com written by Zach G. This is what he said about hammer curls:
    Type of movement: Midrange
    Auxiliary muscles: Biceps, shoulders

    "Some believe hammer curls to be a bicep move, but I don't see how, as the biceps are nearly relaxed during the movement. Yes they contract a little, but not much at all. It's the exact same as a dumbbell curl, but with the… hammer grip."
    Last edited by Swedish dude; 11-02-2003 at 10:22 AM.
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  6. #6
    Registered User EEZerik's Avatar
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    do you like doing triceps and biceps the same day?
    9/2005

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    Chins: 8 x 90lb weighted
    Dips: 15 x 150lb weighted
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  7. #7
    Mod ...Not yet Damien's Avatar
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    I edited your workout in another thread.
    It should work that way.
    It's not as hard as you think it is.
    Educate yourself, but stop thinking too much...
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  8. #8
    Sleepy moderator scott_donald's Avatar
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    Originally posted by Damien
    I edited your workout in another thread.
    It should work that way.
    bump...
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  9. #9
    Registered User Swedish dude's Avatar
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    Originally posted by EEZerik
    do you like doing triceps and biceps the same day?
    Yes, I like it alot.
    I have never trained bicep with back or triceps with chest so I don't know if I like that or not.
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  10. #10
    Registered User Ectomorphie's Avatar
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    Chest/Triceps..... Mainly, when doing chest, secondary muscle is triceps.
    Back/biceps.... Mainly, when doing back, secondary muscle is biceps.
    Shoulder/legs...

    I think they should be together. Make your workout under 45 minutes. Rest 1:20-1:40 second between sets. Increase weight(5lbs-10lbs) every sets and reps go down 12-10-8.
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  11. #11
    Registered User laes778's Avatar
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    Originally Posted by Ectomorphie View Post
    Chest/Triceps..... Mainly, when doing chest, secondary muscle is triceps.
    Back/biceps.... Mainly, when doing back, secondary muscle is biceps.
    Shoulder/legs...

    I think they should be together. Make your workout under 45 minutes. Rest 1:20-1:40 second between sets. Increase weight(5lbs-10lbs) every sets and reps go down 12-10-8.
    lol@thinkin that... he can do any split he wants. Working under 45mins 2 muscle groups? are u srs? Go try to work legs and shoulders in less than 45 minutes.
    IIFYM, u mad?

    Morning Workout Crew
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  12. #12
    Registered User Cheftepesh's Avatar
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    Originally Posted by Damien View Post
    It works the brachioradialis, biceps (brachii) and brachialis.
    The first is a forearm muscle, that one that sticks out when doing hammer's. Biceps and brachialis are upper arm muscle.

    The hammer curl exercise would be mainly a biceps and brachialis exercise, so I would do them on biceps day.
    ^^^^^^^^^^^^^^

    This and yes it's a great way to help increase mass. I find when my biceps begin to tire I can still hit a full four sets of these.
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  13. #13
    Banned Tyciol's Avatar
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    Originally Posted by Swedish dude View Post
    1.Do I need it for mass though?
    Technically you don't need any specific given movement for mass, but in terms of elbow flexion iso movements, the hammer curl is decent.
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