Exercise working the muscles of the forearms with a hammer or one-sided dumbbell. A special device called a hammer is used.
It can also just be a simple dumbbell with the weight mounted on one side only.
Applications and benefits
The hammer is a simple but effective tool for training forearm muscles. It is most often used in specialized training for armwrestling and armwrestling.
However, the development of forearm muscle strength is an important enough aspect that will help in performing many strength exercises. Therefore, it should not be overlooked, power lifters of the past have placed great importance on training the forearm muscles and grip.
To perform it, you can take a simple set of dumbbells, having previously removed the disks from one side. Technically, the exercise itself consists of bending at the wrist joint.
Technique of performing hand flexion with a unilateral dumbbell
- Starting position is standing, straight arm is lowered, elbow is pressed to the torso during the performance
- Lift the dumbbell forward - upward, simply bending the hand
- Reaching the top point maximally tense the forearms
- Perform the given number of repetitions and change hands
Variations of hand flexion with hammer
One-sided dumbbell back raises
The technique is the same as in the first variant, but performed in reverse. The weight will be less here, as it is a bit more difficult to do this way.
Pronation and supination variation
In this case, the hand is not raised forward or backward, but is lowered one by one to the sides.
It is convenient to do sitting on a chair or a bench with the working arm resting on the legs.
Or here is another variation of pronation and supination, with the working arm resting on the bench.
It is good to perform this exercise in combination with other exercises for the forearm muscles, e.g. hand flexion or extension exercises, cable winding, grip training.
If you don't have a separate workout for your forearm muscles, then just perform this exercise on your biceps day at the very end.
