Exercise "Hammer" - a great way to pump a fairly massive and beautiful hands.

Quite often in the gym you can hear standard and annoying questions: "How do I pump the biceps?", "Why does not my hand have been growing for several months?", Etc. It should be understood that the biceps is a muscle that is incredibly difficult to pump, therefore Every person should approach the training of hands individually. For example, in some people, the biceps grow exceptionally only from basic exercises, others - from exercises with isolation, the third requires alternation of both. In this article, we will discuss an exercise that is not only basic, but, if done correctly, provides excellent biceps isolation.

To begin with, let's look at the muscle groups that exercise the "Hammer" exercise. The main load, of course, goes to the biceps, but the forearm is also quite heavily involved. Exercise "Hammer" should be done in the middle of training biceps. It is best to start this part with lifting barbells or pull-ups, then perform the "Hammer" and finish the workout with the bending of the hands on Scott's bench or by concentrating the raised dumbbell sitting. Perform this exercise can be both beginners and professional bodybuilders.

The technique of performing this exercise is easy even for a beginner, the main thing is to fix elbows. Beginners are recommended to press them to the body to ensure the most correct trajectory of motion. We take the dumbbells so that the palms are directed inwards, we put the feet a little narrower than the width of the shoulders, straighten the back and begin the exercise. On inhalation, you lift one arm in such a way that the dumbbell almost touches the shoulder, fixes the arm in this position for a split second, then exhales and returns to its original position. Repeat the whole procedure with the second hand.

There are also a few other options for doing this exercise. For example, you can perform bending of hands not in turn, but simultaneously. This option is more often used by professionals, since newcomers with this performance will not be able to observe the correct technique. Another option is bending the arms inwards, not parallel to each other. With this exercise, the emphasis of the exercise shifts from the external biceps to the inner bicep. In no case do not rotate the brush at the top point, since this will completely relieve the load from the forearm and partially from the outer part of the bicep.

As already mentioned above, the "Hammer" exercise for maximum efficiency should be performed in the middle of the workout. If you want to build muscle through this exercise, then perform 3 to 5 approaches 8-10 times. If you use this exercise in order to "finish off" the biceps at the end of the workout, then perform either one approach 50 times, or 2-3 approaches 15-20 times. With the latest repetitions, it is not always possible to perform the exercise correctly technically, so you can do a little swinging the body.

Exercise "Hammer" - a great way to pump a fairly massive and beautiful hands. If the biceps does not grow with increased barbell training , the dumbbells will become a lifeline and you will move from the dead center.