Almost every man and teenager wants to pump big and strong hands. But often you can watch in the gym, as beginners do not quite properly develop the necessary muscles.

If earlier, most likely, it could be associated with a lack of information about exercises on the hands, now with the advent of the Internet in the life of each person this can not be said. But how can you explain that there is a lot of information, training videos, real techniques, and still there are awkward attempts to increase their hands?

To a large extent this is due to human pride and unwillingness to listen to the advice of experienced athletes.

To avoid injuries and strains, you must first of all observe the correct technique of performing exercises. In this article we will look at the "hammer" exercise and the correct technique of its execution.

What muscles work?

If you do not take into account the forearms that participate indirectly, the maximum stress is on the brachialis and biceps. Due to the fact that the work includes brachialis, the hands increase in size.

Due to the fact that this muscle is located under the biceps, with the growth of the brachialis, a visual effect of increasing the biceps is created. Therefore, if you want your hands to be wide, the "hammer" exercise can become your guide to success.

How to properly perform a hammer exercise?

With what to do?

Consider the technique of proper execution. This exercise involves working with additional weights in the form of a dumbbell. In principle, it can be done with a bar, but then it will be necessary to work at once with both hands, and lean against the wall. This option will more likely cause you more inconvenience than the quality will train the biceps.

It is recommended to perform a "hammer" with dumbbells because of low trauma and great efficiency. Dumbbells take light, as in a hammer, weight is not so important as a true technique of hand movements.

So, let's start by describing how to properly perform the "hammer" exercise with dumbbells.

Do not take too much weight

Take a dumbbell one in each hand. If you are a beginner, start with light weight, for example, 5-7 kg. put your hands down, relax the shoulders. The feet are shoulder-width apart and slightly bend in the knee joints.

Expand the hands so that the two dumbbells are in a position parallel to each other. Breathe in the air and on exhalation start lifting the right dumbbell up, bending the arm at the elbow.

Exercise "hammer" means isolated work of muscles, so that the elbow should be tightly pressed to the ribs and not move in any direction. As soon as you lift the dumbbell to shoulder level, hold this position for a second and start slowly to lower your hand to the starting position.

When you lower the dumbbell down, you need to inhale again. After the right hand has lowered down, without the hitching it is necessary to repeat movement, but already with the left hand. Do this in this way 10-12 repetitions.

Approaches can do as much as you want, but the most effective amount is in the range 2-4.

Common mistakes

Performing the "hammer" exercise as well as others, people tend to make similar mistakes. To prevent them, read the rules carefully:

the elbow should not be pressed to the trunk - the load moves from the bicep and brachialis;

you can not climb socks, as this takes the load off your hands and is fraught with loss of balance;

there should be no rocking of the body forward, which has the same negative impact as the previous point;

do not lift heavy weights to which you are not ready, this will reduce the effectiveness of the exercise to 0.

Perform the "hammer" exercise on the biceps according to the above recommendations, observe the technique of correct execution, avoid mistakes, and can significantly increase the volume of your hands.

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