Hardcastle 85cm Tricep Weight Bar - Tricep Extension and Hammer Curl Bar

Product Information

It's compatible with standard Olympic weights and can be used for multiple exercises such as tricep extensions, preacher curls, drop sets, reverse grips, upright rows, and more.

To avoid this, keep the movements steady and be sure to move the elbows and upper arms in smooth, controlled motions. Training to build muscular strength can be achieved by utilizing high-intensity (high load) training paired with lower rep ranges and longer rest periods.

The grip should be slightly wider than hip-width (can vary), with the palms facing away from the body. Not only is it affordable, but it’s lightweight and can be used for multiple upper body movements such as rows, presses, and raises. The hammer curl targets the upper and lower arm muscles — most notably the brachialis and brachioradialis — and can reinforce a stronger grip for deadlifts, pulling, and other strength and power movements. The brachioradialis originates on the upper arm, closer to the elbow joint, and terminates on the forearm, just before the wrist. The hammer curl is one way to build stronger biceps muscles and provide greater definition and increased strength.

It has two heads that originate at the shoulder joint and a bony prominence on the front of the shoulder blade. Close neutral-grip seated cable row: A compound exercise that shifts the focus to your middle back, allowing you to focus more on scapular retraction and building a ‘thicker’ back. The cross-body hammer curl is a hammer curl variation that focuses on the brachialis and biceps for athletes. Again, perform these in the same way you would a standard, hammer curl, but, as Buckton says, by using a kettlebell you’ll increase the strength of the muscles and improve your grip strength. Elbows in a resting position right below the shoulders, generally when curling your wrist moves even lower than this point.You can lift the most weight with your biceps on barbell curls, and you’ll be stronger at the start of your training session. Everybody loves training their guns, and hammer bicep curls are one of my favorites as I can usually lift more weight versus regular barbell curls.

Start by sitting on a bench with the back setup in the upright position and two dumbbells at your sides. It’s not widely advertised or explained beyond lifting circles because it requires exceptional control of the muscle groups involved, primarily the abs and upper back.

The movement is the same and it works the same muscles, but some people prefer cable systems to free weights. Mixing up your grip is a great long term strategy to ensure you keep challenging your body, avoid overtaxing one group of muscles, and keep setting PRs.

Well, if you lift too quickly or raise the barbell past the point of contraction, you’ll miss out on the whole point of the exercise — to engage your biceps. I will also discuss the benefits of each exercise and provide tips for incorporating them into your workout routine. You need your biceps to pick up your kid (or cat), get that Friday night beer to your lips, and chuck that pigskin a quarter-mile like Uncle Rico.However, because of the positioning of your arms and wrists, you can’t avoid strengthening your forearms with this exercise. Using an EZ-bar, which has an undulating handle, will stimulate greater muscle activation in your biceps than either a barbell or dumbbells, according to a study in the Journal Of Life And Environmental Sciences. How you structure your volume (sets and reps) will determine whether you gain more strength or muscle.