/fit/ - Fitness, Health, and Feels

i like hammer curls, but in my experience they don't get the forearms quite like straight bar curls or towel pull ups

Once i built a foundation with heavy curls I switched to hammers. It targets the inside and outside groups of forearms muscles

I like hammer curls more than regular curls. I think I might actually be stronger with them.

>>83374

>>83387

This. I find Hammer curls easier for some reason, I have been doing them as long as I've been doing bicep curls.

>>83684

They are easier because the forearm flexors are doing more work.

>>83691

True but most people neglect the forearms.

>>83356

Do both.

>>83932

You switch to a close grip and focus on different muscles.

It barely hits back.

>>83932

chins and pulls really stress your biceps

>>84028

But not forearms

>>84128

Yes they do, there's a pretty decent contraction in the forearms when you're doing relatively close grip pullups.

Scott Mendelssohn adds hammer curls to his bench press specialization routine, so in terms of powerlifting it might be better.

>>83932

What the hell is up with that pic? It keeps being posted. Backstory?

>>84149

It's a good pic, shut up

>>84149

Latviabrah's right, it's a good pic. I would say stop being an asshole but I have a feeling it's your personality. Hope you got mod, ragekraut <3 No homo

>>84187

I got mod thanks to a certain britbong but this german isn't me

idk if I should namefag at this point or not, would prefere to stay anon tbh

>>83356

what helped me develop better forearms is just carrying a sportbag in one of my hands (offcourse alternating between hands) instead of a regular backpack

otherwise both exercises are well, but the regular bicep curls work best for me, the ROM seems to be longer and I can really feel the squeeze at the end of every rep

"the squeeze" being a burning, allmost tearing sensation in the muscle through maximal contraction that gives me the nastiest pumps

it all starts with picking the right weight, that should be at atleast 80% of your 1RM according to the studies of Godfather Stoboy & Hettinger

if you can curl a weight for 12 reps it is too light for you, you should really struggle to get it up 7 times max

and when I talk about getting it up I am referring to the point where you think your arm might snap off and up to the point where the barbell allmost touches your shoulder. At that point when the muscle reaches allmost the top and you keep the tension steady you will feel the squeeze

>inb4 but all the tension in the muscle fades away if you go up too low or too high

I can only say try it

for me it certainly helped to shape my biceps and it is a concept I use for other musclegroups

also what I like to do when I feel that my muscle isn't getting warm and I can't up my weight yet is stopping the movement of a rep at the centerbase if it's strongest tension and starting the motion a new; that really tickles the fuck out of my muscles

Kek that thread got out of control, anyway, thanks guys.

>>84205

German knows how to draw :^) Seriously, it's good enough, thanks based nazi

>>84192

Too bloody right as well. Glad to hear it helped.

>>84131

Tension perhaps but not a contraction. It won't increase the mass of the muscle groups

>>84247

It does. I haven't done a single forearm specific movement for about 2 or 3 months and I'm still getting growth. Same thing for traps.

That just means you already had development there. Hammer curls don't target the biceps as thoroughly as standard curls but they still do. Obviously compounds are a thing that exists. But if you want to increase the development of a specific muscle group you need to use an exercise that targets that group.

That just means you already had development there. Hammer curls don't target the biceps as thoroughly as standard curls but they still do. Obviously compounds are a thing that exists. But if you want to increase the development of a specific muscle group you need to use an exercise that targets that group.>>84248

>>84205

That sounds like broscience to me. Have any other sources?

>>84247

offcourse it won't increase the number of musclegroups worked, the curl is a biceps isolation

but it will increase the amount of the muscle you use during a curl, hence further the amount of contracting musclefibers

I don't quite understand how contraction of one muscle has to be bound to other musclegroups as you imply it

it's very simple actually, anything you don't work out won't grow as there is no physical trigger for it

if you only use the center of the biceps during a curl, you will mainly develop the center of the biceps (offcourse there has to be some development at the ends of the muscle aswell, as one wouldn't be able to curl otherwise)

>>84281

am only applying the studies mentioned in in greater detail tbh

basically my post boils down to "use proper form or your biceps will look like shit"

>>84193

>>84205

You sure that guy didn't just tear his bicep?

>>84353

but not the main reason, at least in my opinion

>>84290

It was implied that hammer curls benefit the forearms more than the biceps as opposed to stationary tension from Pull-ups

>>84353

Just looked him up. Why the hell is this guy so popular? His physique is shit, and I'm not just talking about his biceps. His forearms and triceps are small, too. He also appears to lack personality-gains.

>>84381

I don't really know myself, he is very old and his gains were allways mediocre at best

also I find him to be very annoying with his "dailyyyyyyy Luiiiyyyyyy" etc gibberish

>>84371

ahh, now I understand>>84371