Hammer Curls and Raises

[Amkey]

Okay so im in the gym and every time I do hammer curls I am jerking the weight up and I try not to but I just can't help it it seems like. Is this bad to jerk or will I get the same results? Should I lower the weight so I don't have to jerk to get it up.

I am doing the things I think they are called lateral raises. Its where my arms are at my sides and I lift the weights straight out in front of my with my elbows locked. MY shoulder I think are getting alot out of this workout but everytime I come down my shoulder crack like hell and they hurt afterwards. is there some way that I am doing this wrong or is that normal and will go away soon?
AMk

[redrock22]

as far as the hammer curls, maybe you are using to heavy a weight. try to not jerk your body so much, so you can get stricter movement and really isolate those biceps and it also works good on building the forearms. the lateral raises, are where u put your arms at your side and lift the weights out straight to your sides, so i am not sure if thats what your doing, or if you are lifting them infront of you, which would be front raises . they work different parts of the shoulder area. both are good. if its hurting you, you could try using less weight, and going slower down and not being so jerky with the weight, otherwise if it still bothers you, u can try many different excercises to work those areas. here is a link to give you hundreds of excercises to choose from. they have pictures and descriptions. choose excercises that u like to do, and that work well for you.

http://www.abcbodybuilding.com and then click on excercise at the top and go to "excercise index page".

good luck

[ebon00]

Since you're doing hammer curls I assume your target is the brachilais and then you need to slow down at least on the eccentric part of the rep. A study called "The effects of eccentric velocity on activation of elbow flexors: evaluation by magnetic resonance imaging" by K. Kulig, C.M. Powers, F.G. Shellock, and M. Terk from Medicine and Science in Sports and Exercise, Vol. 33/ No. 2, 2001 looked at rep speed and activation of the biceps brachii and the brachilais. The result was that "[d]uring "fast" eccentric contractions (2 seconds lowering of the weight), the biceps brachii appears to be preferentially recruited. In contrast, during "slow" eccentric contractions (10 seconds lowering of the weight), the brachialis seems to undergo the most activation." So although you might not want to use the 10-second negative you should really try to slow down the movement on the eccentric part of the rep. About 'throwing' during the concentric part, that's not good either since you might be robbing the target muscle of stress that way.

[Jaster]

Lower the weight.

[heibrin]

Try the following.

Experiment with weights until you find one where you can lift the weight counting "one thousand and one". By the end of "and one" your forearm should be parallel with the ground. Hold it there for another full count, then lower it slowly (again using a full count to complete the last movement). It will burn like hell, but it will definitely do the job.

This is the ideal hammer curl form (it will be impossible to jerk the weights or to use too heavy weights)

Chris

[Merrida]

Well, since everyone else addressed the hammer curls, I'll take a hit at the "raises" you're doing.

As you described them, they're not "lateral" raises but they are "front delt raises" (if you're raising the DB's straight out in front of you).

A couple things, - if you're trying to do them simultaneously, stop. Do one arm at a time. Having one arm down while one arm is up will create a counter balance and keep you solid.

Do not lock your elbow out, keep it "soft." There really are not too many instances where you want to lock a joint out, and this for sure, is one instance where a slightly bent elbow is good. Whether you raise them to the sides (lateral delt raises) or front (front delt raises) maintain the same degree of flexion throughout the movement.

Do not "rest" at the bottom, bounce, regain your strength and composure, and then bounce up again. (ie: don't pause) Keep the movement fluid, just don't use momentum (different).

If you're lifting weights too heavy and your form is not safe, you're going to potentially put a lot of strain on a very fragile joint. Shoulders are one of the most complex joints and yet one of the most beaten.

I don't bother much with front delts because they're hit hard with chest press, both flat and incline, and shoulders.

What are you trying to accomplish, btw?

>>>>Side note on the hammer curls: Another option can be trying to reverse preacher curls....a deceptive exercise, so start light! You'll be in for quite a surprise.

[Steve]

Originally posted by Merrida

>>>>Side note on the hammer curls: Another option can be trying to reverse preacher curls....a deceptive exercise, so start light! You'll be in for quite a surprise.

Is it like using an EZ bar with a hands-over-the bar grip?

Steve

[Merrida]

Yes, try it. You can try it standing or using a preacher bench.

I use a preacher bench.

Yes, you use a reverse grip. I use the EZ Bar, reverse the grip so that it's palm down secured on the inner aspect of the grip, so you have a narrow hold. Secure your upper arms on the bench and proceed to do regular bicep curls, but the reverse grip gives you an entirely new exercise.

I strongly suggest starting really lightly however. I can curl 60lb and 70lb EZ BB's -- but -- with reverse grip, I can get quite a challenge with 30lb's and 40lb's!

Different recruitment.

Use care because it can stress your elbows and wrists in new, different ways, and it's good to be patient to see how your joints react.

[Amkey]

Thanks EVeryone!
I will work on both the exercises. I havent joined the gym yet so I dont have those EZ bars and stuff just dumbells.
Amk

[Merrida]

You can do it with DB's too. Since each arm/hand is moving independently, you can still benefit. The idea is just to not use the straight bar because (quite likely) the unnatural position,- which doesn't respect your body's natural alignment,- may pull more torque on your joint.

Anyway, that's why the EZ helps (theoretically).

Use your DB's and position yourself just as you would if you used an EZ bar. Although you won't have the preacher bench, try to do them standing up. True, it's harder, but it can be done. Even if you were at the gym and even if you used a BB, and you were to do them standing, you'd find you would need to seriously lower the weight anyway.

Do 'em. Do 'em with DB's. Don't wait until you join a gym to try a new exercise.

[I Luv Lita]

hey merrida
who's that in the picture
she looks familar

[Seraphic]

Could it be the actor in the Fast & Furious? You know the same one that was in the smaller budget film "Girl Boxer"?

[Merrida]

Actually, Michelle Rodriguez was in "Girlfight."

[Seraphic]

Originally posted by Merrida
Actually, Michelle Rodriguez was in "Girlfight."

That's what I meant to say but you still did not say if that was her in your Av?