Why your forearm muscle works harder when you lift with a hammer grip
The function of brachioradialis.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Brachioradialis activation was identical across supinated, neutral, and pronated forearm positions during elbow flexion.
Most fitness advice promotes neutral 'hammer' grip as optimal for targeting this muscle—this study shows it's no different than other grips.
Practical Takeaways
Focus on controlled concentric (lifting) phases in curls or hammer motions to maximize brachioradialis engagement.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Brachioradialis activation was identical across supinated, neutral, and pronated forearm positions during elbow flexion.
Most fitness advice promotes neutral 'hammer' grip as optimal for targeting this muscle—this study shows it's no different than other grips.
Practical Takeaways
Focus on controlled concentric (lifting) phases in curls or hammer motions to maximize brachioradialis engagement.
Publication
Journal
The Journal of hand surgery
Year
2008
Authors
M. Boland, T. Spigelman, T. Uhl
Related Content
Claims (4)
The brachioradialis is preferentially activated during elbow flexion when the forearm is in a neutral (hammer) grip position compared to supinated (palms-up) grip.
When you bend your elbow by lifting something, the brachioradialis muscle works much harder pushing up than it does lowering the weight slowly.
When you turn your palm down against resistance, the brachioradialis muscle fires more than when you turn your palm up.
No matter how you turn your hand while bending your elbow, the brachioradialis muscle works about the same amount.