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Thread: Do hammer curls REALLY isolate?

  1. #1
    Constantly Improving Decent's Avatar
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    Do hammer curls REALLY isolate?

    Sup everyone,

    I've been here for a while, and the first thing I learned here is that you can't isolate one specific part of a muscle (upper/lower chest, abs, etc.). But I notice everyone still recommends doing hammer curls to build the brachioradialis (outer forearm).

    1) I've been doing these hammer curls for a while, and I like them... but I'm wondering if I wouldn't be getting the same work out (or better) from doing regular barbell curls. Am I really targeting the forearms?



    2) If the brachioradialis really can be effectively targeted, wouldn't this exercise be more effective than hammer curls?



    3) If I do decide to start doing the reserve curls, do you recommend a regular barbell, or this:




    4) Am I neglecting my biceps by doing hammer curls exclusively, or are they getting a sufficient workout? My main concern is my forearms, but I'm just assuming my biceps are being worked too.



    5) Which do you recommend?

    Reverse Barbell Curls - 3 sets
    Hammer Curls - 2 sets

    or

    Regular Barbell Curls - 2 sets
    Hammer Curls - 3 sets





    Thanks for any input.
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  2. #2
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    Trying to isolate forearms generally is a waste of time. Heavy static holds, farm walks, and regular curls should be enough to get your forearms growing.

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    eek... it's lil' Fixation! fixationdarknes's Avatar
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    My forearms get the best workout just from working my back (DL/Chins/Rows/Shrugs). If I do target my forearms, I use those hand-squeezy contraptions.
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  4. #4
    Getting un-streamlined Progress's Avatar
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    I used to do reverse grip curls and those seemed to help my forearms and brachioradialis.

  5. #5
    Player Hater PowerManDL's Avatar
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    Hammer curls don't isolate anything. In fact they hit all the elbow flexors equally; if anything they isolate *less* than other types of curls.
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    Senior Member Anthony's Avatar
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    I'd like to see an exercise where only one muscle gets worked........
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  7. #7
    Senior Member Doobs's Avatar
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    Quote Originally Posted by Decent
    5) Which do you recommend?

    Reverse Barbell Curls - 3 sets
    Hammer Curls - 2 sets

    or

    Regular Barbell Curls - 2 sets
    Hammer Curls - 3 sets
    the 2nd

  8. #8
    mrelwooddowd Patz's Avatar
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    I use one of those homemade forearm rollup devices. I kills teh forearms like nothing I've ever done.

  9. #9
    Crrrrrrrrrrest!!!!! mikey4402's Avatar
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    Originally Posted by Decent
    5) Which do you recommend?

    Reverse Barbell Curls - 3 sets
    Hammer Curls - 2 sets

    or

    Regular Barbell Curls - 2 sets
    Hammer Curls - 3 sets
    i dont realy see such a big decision between the two, how about just be a man and do 3 sets of each
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  10. #10
    Crrrrrrrrrrest!!!!! mikey4402's Avatar
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    Quote Originally Posted by mrelwooddowd
    I use one of those homemade forearm rollup devices. I kills teh forearms like nothing I've ever done.
    word
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  11. #11
    mrelwooddowd Patz's Avatar
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    If you're interested, here's some directions to make it. It's simple, and dirt cheap if you've got a drill.

    http://www.wannabebigforums.com/show...forearm+device

  12. #12
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    we used to use those all the time in baseball, possibly the most tiring exercise ever. instead of just letting it unroll on its own, try unrolling it yourself, its twice as hard.

  13. #13
    Go Heels! MixmasterNash's Avatar
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    Here's the answer: It doesn't matter. Do whatever.

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  14. #14
    mrelwooddowd Patz's Avatar
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    Yeah, listen to Nash..but he uses a roll-up thingy too.

  15. #15
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by mrelwooddowd
    Yeah, listen to Nash..but he uses a roll-up thingy too.
    I do all sorts of crap.

    Nothing is particularly spectacular. Forearms are related to so many different articulations which implies that you should train a whole bunch of ways.

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  16. #16
    mrelwooddowd Patz's Avatar
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    They get so much residual work already, so twice a week I destroy them at the end of a workout with the roll-up thingy. I figure they get enough otherwise.

  17. #17
    permanently bulking Titanium_Jim's Avatar
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    Quote Originally Posted by Decent
    1) I've been doing these hammer curls for a while, and I like them... but I'm wondering if I wouldn't be getting the same work out (or better) from doing regular barbell curls. Am I really targeting the forearms?
    Every curl hits your forearms.


    Quote Originally Posted by Decent
    2) If the brachioradialis really can be effectively targeted, wouldn't this exercise be more effective than hammer curls?
    Forearms have three muscle groups. Your wrist flexors, extensors, and brachioradialis. Reverse curls like those hit your extensors harder than anything else.


    Quote Originally Posted by Decent
    3) If I do decide to start doing the reserve curls, do you recommend a regular barbell, or this:
    The bar in the pic is for hammer and tricep exercises. Unless you think it's really necessary to build your extensors, I wouldn't take any emphasis off your biceps with reverse curls.



    Quote Originally Posted by Decent
    4) Am I neglecting my biceps by doing hammer curls exclusively, or are they getting a sufficient workout? My main concern is my forearms, but I'm just assuming my biceps are being worked too.
    Any curl hits your bicep good enough as long as there is a full ROM in the reps. Hammer curls hit biceps just like every other, they're a great complementing biceps exercise to bb curls.


    Quote Originally Posted by Decent
    5) Which do you recommend?

    Reverse Barbell Curls - 3 sets
    Hammer Curls - 2 sets

    or

    Regular Barbell Curls - 2 sets
    Hammer Curls - 3 sets
    I say do 3 of both if your arms can take it. If you're more used to and getting results from lower volume work, do 3 bb curl and 2 hammers, the straight barbell curl is the most effective bicep exercise hands down.
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  18. #18
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by Titanium_Jim
    Forearms have three muscle groups. Your wrist flexors, extensors, and brachioradialis. Reverse curls like those hit your extensors harder than anything else.
    ...
    The bar in the pic is for hammer and tricep exercises. Unless you think it's really necessary to build your extensors, I wouldn't take any emphasis off your biceps with reverse curls.
    This is incorrect. Reverse curls still "hit" the brachioradialis. The wrist extensors are a stabilizer, but are not (should not) be moving the weight. These aren't wrist curls. The flexors and extensors are involved in wrist and hand articulations, the brachioradialis with the elbow.
    Last edited by MixmasterNash; 02-24-2005 at 07:00 AM.

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  19. #19
    Constantly Improving Decent's Avatar
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    thanks everyone

    I do wrist curls and reverse wrist curls for the other two parts of the forearm, so I don't need a roll-up device just yet.

    This post is concerning the brachioradialis.
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