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

Product Information

The Swiss bar hammer curl works the brachialis, brachioradialis, and biceps muscles while increasing grip strength. It’s ideal for lifters seeking variety in their workouts and hoping to build strength. No, Hammer Curl is not a compound exercise. A compound exercise works multiple muscle groups, such as the squat. Do four to six sets of five to eight reps with moderate to heavyweight, resting two minutes between sets. For More Muscle According to lifting standards, a healthy man should be able to average about 35 lbs on a hammer curl. Which Muscles are Involved While Performing Hammer Curl?

Some athletes don’t consider this variation a curl since the arms are not the primary focus, but the motion and equipment make it ideal for people hoping to work for more muscle groups at once. Swinging hammer curls work the abs, delts, and traps along with the brachialis muscles.Alternating Hammer Curl: Grab a dumbbell in each hand with palms facing your thighs. Curl one arm up as high as possible without moving the shoulder joint. Alternate arms, one at a time, until you have completed the required number of reps for each arm. The main alternatives for preacher hammer curls involve swapping dumbbells for other equipment, like kettlebells or resistance bands. All variations focus on the same muscles but allow athletes to select the equipment they prefer or have access to. The bar itself weighs 33-pounds, the sleeves are 7”, and the sleeves are designed to load Olympic plates and collars (sold separately, obviously). Kettlebell hammer curls use a kettlebell held in both hands. The motion engages the biceps, brachialis, and brachioradialis to move the kettlebell up and down. It also strengthens the elbow flexors, which can help build strength for other upper body exercises.

So, my suggestion would be instead of trying to decide between the two exercises, figure out how you can utilize both Barbell Curls and Hammer Curls in your training plan. Below are four benefits of the barbell curl that strength, power, and fitness athletes can benefit from. 1. Improved Grip Strength

Male and female lifters who enjoy working with kettlebells will appreciate this variation. It’s ideal for people hoping to strengthen their elbow flexors along with the brachialis, brachioradialis, and biceps. Your grip position will change the focus of the arm curl exercise. More supinated variations (like the normal biceps curl) utilize more biceps brachii, whereas the more neutral wrist position (used in hammer curls) will utilize more of the brachialis and brachioradialis. Are dumbbells better than using cables for hammer curls?

While it may not be the most affordable option on this list, this bar is high quality and provides excellent longevity — just throw on some bumper plates (cast iron or urethane will work so long as they’re Olympic diameter) and you’re good to go. Additionally, the barbell curl is a relatively simple and convenient exercise that can be performed using a standard barbell and weight plates. This makes it a popular choice for strength training at home or in the gym. With the benefits behind us, let’s get into some of the best triceps bars for the home gym enthusiast, including: CAP Barbell Olympic Tricep Bar The seated curl is a partial range of motion barbell curl, as it often omits that bottom segment of the range of motion. This exerciser can be effective at increasing the loading on the bicep as well as isolating the upper aspects of the biceps. Barbell Curl Alternatives Olympic Weightlifters: Although there isn’t much direct biceps involvement during Olympic lifts, the overall strength of the biceps, brachialis, and brachioradialis play an integral role in the safety of the elbow and shoulder joint — helping athletes stave off injuries that could keep them out of training or competition.Whether you own a barbell, a pair of dumbbells, or even a quality kettlebell — you can curl! You don’t need to haul a cable machine into your home gym to build a set of Larry Scott-like sleeve-huggers. You can do barbell curls in about a square foot if you really needed to. They’re simple and easy to execute. Muscles Worked