Hammer Curl Holds
This full-body exercise mainly works your forearm, with help from your biceps and brachialis. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Hammer Curl Holds
Initiate the exercise by standing with feet hip-width apart, setting a firm and balanced foundation. Grasping dumbbells by your sides, orient your palms to face inward. This grip is characteristic of the hammer curl position. For optimal form and to provide lumbar support, ensure your core remains engaged throughout the exercise. Begin by executing a hammer curl with both arms simultaneously. Instead of completing the full motion of the curl, pause when the dumbbells are approximately halfway up, where your forearms are parallel to the ground or at a 90-degree angle. At this midpoint, there's substantial tension on the biceps and forearms. Maintain this hold for a few seconds, feeling the muscle contraction. Following the static hold, release the tension by slowly lowering the dumbbells back to the initial position. This controlled descent optimizes the eccentric phase of the movement. After returning to the starting position, repeat the process for the desired number of repetitions.
Common mistakes
Avoid the temptation to use momentum or to sway your body when lifting the dumbbells. These movements can detract from the effectiveness of the exercise and increase the risk of injury. Ensure that your elbows remain stationary and pinned to your sides throughout the movement. Additionally, ensure you're holding the weights securely to prevent them from slipping due to sweat or fatigue.
Breathing
As you lift the dumbbells to the halfway point, take a deep inhale. Hold your breath briefly during the static hold to stabilize your core. As you lower the weights, exhale steadily. This consistent breathing pattern ensures that your muscles receive adequate oxygen, aiding in muscle endurance and overall performance.
Muscles worked
Primary Muscles
Forearm
Secondary Muscles
Biceps, Brachialis
Tertiary Muscles
Shoulders
