Edited by Dr. Massimo Bonazzelli
Synonyms
The Standing Neutral Grip Dumbbell Curl exercise is also known as Hammer curl, Standing hammer curl, Hammer curl
Type of Exercise
Standing Neutral Grip Dumbbell Curl is a Monoarticular exercise
Variants
- Neutral grip dumbbell curls on incline bench
Standing Neutral Grip Dumbbell Curl: Execution
The starting position sees the athlete standing in an upright position, with the knees slightly flexed, the step paria at the distance between the shoulders, the back in its position of strength, the shoulder blades adducted, the shoulders extended and adducted, the elbows extended . The handle is neutral and the arms at the sides. The execution consists of flexing the elbows without supinating and taking care not to change the position of the rest of the body. The movement ends at the maximum level of flexion of the elbows. Flexing the shoulder is considered cheating as well as helping by extending the knees or moving the pelvis. under the dumbbells. Maintaining the neutral grip puts the brachioradialis in mechanical advantage and, at the level of the long head of the biceps, favors the more lateral (external) fibers. Emphasizing the isometric contraction at the end of the concentric one, increases the involvement of the brachial. E " It is possible to perform this exercise, flexing both elbows at the same time, or flexing them alternately; the first option allows you to maintain greater tension on the trained muscles, while the second requires greater balance, given the one-sidedness, and resistance in the grip muscles, since the duration of exercise doubles.
Muscles involved in standing dumbbell curl exercise with neutral grip
Group 0
- Brachial biceps
- Brachioradialis
- Brachialis
Elbow flexion
Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot
