Biceps
Machine Hammer Curl
The Machine Hammer Curl is a strength exercise on a machine for your biceps. Share of the load in the Zulta muscle model: brachialis 36%, biceps (long head) 23% and brachioradialis 21%.
How to do it
- Set the seat so the armpits sit at the top of the arm pad.
- Sit down and lay the backs of both upper arms flat on the pad.
- Take the vertical handles with the palms facing each other.
- Curl the handles up until the forearms are nearly vertical.
- Lower slowly until the elbows are almost straight.
Tips
- Line up the elbows with the machine pivot before the first rep.
- Keep the thumbs pointing up the whole range.
Common mistakes
- Leaning back off the pad to move the weight.
- Letting the stack drop between reps.
Muscles worked by the Machine Hammer Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Arm supported, no swing. A neutral grip takes the biceps out of its strongest position, so brachialis and brachioradialis take a larger share of elbow flexion.
Machine Hammer Curl alternatives
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Machine Hammer Curl work?
Mainly the brachialis. The biceps (long head) and brachioradialis assist.
Is the Machine Hammer Curl good for beginners?
Yes. The Machine Hammer Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine Hammer Curl?
For example the Preacher Hammer Curl, Band Hammer Curl and Cable Hammer Curl. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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