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.
|
-
11-02-2003, 07:01 AM #1
What exactly does the Hammer curl target?
-
11-02-2003, 07:25 AM #2
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...
-
11-02-2003, 07:41 AM #3
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.)
-
11-02-2003, 08:41 AM #4Originally 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.)
2. what does your workout look like right.Booo
-
-
11-02-2003, 09:56 AM #5Originally 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.
-
11-02-2003, 10:53 AM #6
-
11-02-2003, 12:14 PM #7
-
11-02-2003, 01:20 PM #8
-
-
11-03-2003, 11:31 AM #9
-
09-19-2011, 09:48 PM #10
- Join Date: May 2011
- Location: Houston, Texas, United States
- Age: 33
- Posts: 80
- Rep Power: 0
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.
-
09-20-2011, 05:52 AM #11
-
09-20-2011, 09:09 AM #12
-
-
09-20-2011, 02:12 PM #13
-
07-26-2015, 01:32 AM #14
Bookmarks