{"id":5674,"date":"2026-10-17T14:12:30","date_gmt":"2026-10-17T12:12:30","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=5674"},"modified":"2026-10-17T21:44:51","modified_gmt":"2026-10-17T19:44:51","slug":"curl-martillo-con-mancuernas","status":"publish","type":"uebung","link":"https:\/\/training.fit\/es\/ejercicio\/curl-martillo-con-mancuernas\/","title":{"rendered":"Curl martillo con mancuernas"},"content":{"rendered":"<p>El curl martillo es una variante del <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5589\">curl de b\u00edceps<\/a> con un agarre diferente. Mantienes las mancuernas con agarre neutro durante todo el movimiento. La ejecuci\u00f3n es pr\u00e1cticamente la misma: elevas las mancuernas desde los lados del cuerpo flexionando los codos.<\/p>\n<p>El trabajo se centra en los brazos, concretamente en el b\u00edceps braquial y el m\u00fasculo braquial. Es un ejercicio de aislamiento cl\u00e1sico.<\/p>\n<p>Como alternativa compuesta que activa la parte superior de los brazos de forma similar, puedes hacer <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5695\">dominadas con agarre neutro<\/a>. Aunque se centran principalmente en la espalda, el agarre tambi\u00e9n hace que los b\u00edceps participen mucho. Adem\u00e1s, suelen incluirse en las rutinas el mismo d\u00eda que el entrenamiento de b\u00edceps.<\/p>\n<p>No confundas este ejercicio con el <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5932\">curl de mu\u00f1eca con agarre de martillo<\/a>, que se centra en el antebrazo y no en la parte superior del brazo.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ejecucion_correcta\">Ejecuci\u00f3n correcta<\/span><\/h2>\n<p>Puedes hacer el curl martillo con ambos brazos a la vez o altern\u00e1ndolos. Suele preferirse la ejecuci\u00f3n simult\u00e1nea porque ayuda a mantener el torso m\u00e1s estable.<\/p>\n<p>En la variante alterna elevas una mancuerna cada vez. Esto deja una pausa algo mayor entre las repeticiones de cada brazo, lo que puede ayudarte a completar 1-2 repeticiones m\u00e1s. La desventaja, sobre todo con pesos elevados, es que cuesta m\u00e1s estabilizar el torso y el movimiento puede desequilibrarse. Presta atenci\u00f3n a la t\u00e9cnica, especialmente si alternas los brazos.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Video_explicativo\">V\u00eddeo explicativo<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FTwD-YGVP4Bk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/TwD-YGVP4Bk\" \/><meta itemprop=\"duration\" content=\"PT2M4S\" \/><meta itemprop=\"uploadDate\" content=\"2012-09-10T19:27:32Z\" \/><meta itemprop=\"name\" content=\"How to Do a Hammer Curl | Arm Workout\" \/><meta itemprop=\"description\" content=\"Full Playlist - https:\/\/www.youtube.com\/playlist?list=PLAE99D5078C75964D - - Like these Arm Workout Tutorials !!! Check out the official app http:\/\/apple.co\/1l7W92C Top Rated At Home Workout Gear: Inred Dual Ab Wheel: http:\/\/amzn.to\/1JwgNPy LifelineUSA Chest Expander: http:\/\/amzn.to\/1O6dlhA Iron Gym Upper Body Workout: http:\/\/amzn.to\/1igVj2p Shake Weight Dumbell: http:\/\/amzn.to\/1igS0YU Perfect Pushup Elite: http:\/\/amzn.to\/1hS0zJG Valeo Deluxe Speed Rope: http:\/\/amzn.to\/1L1QRv9 Watch more Home Arm Workout for Men videos: http:\/\/www.howcast.com\/videos\/503585-How-to-Do-a-Hammer-Curl-Arm-Workout Okay, so today we&#039;re going to go over how to do dumbbell hammer curls. Now there&#039;s different variations to this. You can do um together or one at a time. I personally like one at a time, cause you can really focus on it. Now as opposed to a regular curl, you&#039;re not gonna rotate your wrist up to the sky. Now notice in your regular curl, when you rotate you&#039;re really peaking out your bicep. So you&#039;re working a lot of the interior of the bicep. With a hammer curl, you&#039;re focusing more on the width of your bicep in your forearm. Okay. So that&#039;s the primary focus of the hammer curl. Now to do these, you&#039;ll start just like your regular dumbbell curls. Hands at your side, nice base. Shoulder width apart with your feet. Loose knees, not locked out. Elbows, not locked out. Nice soft elbow. Now as you come up, you can come in different directions. You can come straight up or you can come across your body. I love to come across the body just because you feel a little more on that bicep. But, to do this, it&#039;s very controlled movement. Squeeze. Come back down. Come up, very controlled movement. Squeeze. It&#039;s really important to get that squeeze and flex everything you got in there. Come back down controlled. Don&#039;t be throwing the weights around cuz it won&#039;t do anything for ya. Breathing, is very important during this exercise. As you come up, you&#039;re going to breath out. Squeeze, release, breath in. Come up, breath out, squeeze, breath in. Bad habits always happen with this exercise. you see guys throwin them up, elbows not locked in place. Keep your elbow right locked by your side. Come up, squeeze, come back down. You&#039;ll really feel it in your forearm and in the middle of your bicep if you&#039;re doing it right. Come up and down. Come up and down. That&#039;s your dumbbell hammer curl.\"><div class=\"lyte-wrapper\" title=\"How to Do a Hammer Curl | Arm Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_TwD-YGVP4Bk\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_TwD-YGVP4Bk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FTwD-YGVP4Bk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Hammer Curl | Arm Workout<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/TwD-YGVP4Bk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FTwD-YGVP4Bk%2F0.jpg\" alt=\"How to Do a Hammer Curl | Arm Workout\" width=\"853\" height=\"460\" \/><br \/>Ver este v\u00eddeo en YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instrucciones_paso_a_paso\">Instrucciones paso a paso<\/span><\/h3>\n<p class=\"num\">Sujeta las mancuernas y col\u00f3cate de pie con los pies a la anchura de las caderas. Mant\u00e9n las mancuernas a los lados del cuerpo con agarre neutro, con las palmas una frente a la otra.<\/p>\n<p class=\"num\">Flexiona los codos y eleva ambas mancuernas a la vez. Mant\u00e9n las palmas una frente a la otra durante todo el movimiento, sin girarlas.<\/p>\n<p class=\"num\">Cuando los codos est\u00e9n completamente flexionados, habr\u00e1s llegado al final del movimiento. Mant\u00e9n la tensi\u00f3n un momento.<\/p>\n<p class=\"num\">Baja las mancuernas despacio y con control, sin cambiar la posici\u00f3n de las palmas. Al terminar, los brazos quedan completamente extendidos y las mancuernas a los lados del cuerpo.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Errores_frecuentes\">Errores frecuentes<\/span><\/h2>\n<p>Un error cl\u00e1sico en los curls de b\u00edceps, incluido el curl martillo, es tomar impulso. Mant\u00e9n el torso recto y la zona media tensa durante todo el ejercicio. Evita inclinarte hacia atr\u00e1s o balancear el brazo para impulsar el peso hacia delante o hacia arriba, ya que esto reduce mucho el efecto del entrenamiento. El movimiento debe proceder principalmente de la flexi\u00f3n de los codos.<\/p>\n","protected":false},"featured_media":5676,"parent":0,"template":"","meta":[],"muskelgruppe":[1596],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Curl de b\u00edceps con agarre neutro","target-muscles":24721,"equipment":4922,"muscles":[5199,5197,5198,5161],"supporting-muscles":null,"training-type":null,"training-plans":[5454,5460,5458,5462,28759,28779,28725,28755,28791],"alternative_exercises":[6759,7210]},"yoast_head":"<title>Curl martillo con mancuernas - Instrucciones, info &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Curl martillo con mancuernas: descubre el agarre neutro y las versiones simult\u00e1nea y alterna. 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