The hammertoe exercise is one of the best exercises for increasing arm volume. How to do it correctly?

The hammertoe exercise is one of the best exercises for increasing arm volume. How to do it correctly?

The trainer talked about typical mistakes to avoid when performing.

This is a simple but extremely effective exercise that will help you pump up your arms, because it engages many muscles. This is the bending of the arms with dumbbells, but there are a few nuances that need to be taken into account so that the “hammers” bring benefit.

World Class fitness trainer

This is one of the best exercises for the development of the shoulder muscles. It also involves the biceps and partially the brachialis, and to a lesser extent the short and long radial extensors of the wrist.

What are the advantages of “hammers”?

The exercise helps to improve the relief of the hands, and also increases the strength of the grip. It is single-jointed and isolated, that is, if you want to increase muscle volume and pump biceps, “hammers” is 100% your choice.

Due to the load on the brachialis muscle, your arms will not look disproportionate and will be worked out harmoniously and gradually.

What mistakes are made when performing?

A few inaccuracies in the technique can cross out everything. We are talking, of course, about “chiting” (self-deception), which many people are very fond of. You must be in a static position, never sway, never add amplitude. This will kill efficiency at the root.

To avoid this, you need to choose the right weights. The most important thing is the quality of execution. The weight of the dumbbells should allow you to work only with your hands. If on the fifth repetition you already start swinging to somehow throw the projectile up, you are already making a mistake.

How to do “hammers” correctly?

There are many variations of the technique: standing, sitting, with dumbbells, with a barbell or in a block. We will consider the most classic variant – standing with dumbbells.

Техника

• Stand up straight, take the dumbbells and lower your arms, your palms should be turned to the body.
• As you exhale, bend the forearm of one of your hands to an angle of 90 degrees at the elbow, raise the dumbbell to the shoulder, with the thumb looking up.
• As you inhale, slowly return to the starting position.
• Do the same with the other arm.
• Do not make sudden movements, perform the exercise slowly.
• Keep your back straight and do not add amplitude.

You can alternate arms or bend both at the same time. “Hammers” can be performed in several approaches, but do not forget about rest, so that the muscles have time to recover.