{"id":8985,"date":"2026-10-17T14:12:33","date_gmt":"2026-10-17T12:12:33","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8985"},"modified":"2026-10-17T21:44:56","modified_gmt":"2026-10-17T19:44:56","slug":"rosca-martelo","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/rosca-martelo\/","title":{"rendered":"Rosca martelo"},"content":{"rendered":"<p>A rosca martelo \u00e9 uma varia\u00e7\u00e3o da <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8736\">rosca b\u00edceps<\/a> com uma pegada diferente. Nesse exerc\u00edcio, voc\u00ea segura os halteres com pegada neutra durante todo o movimento. A execu\u00e7\u00e3o \u00e9 basicamente a mesma: partindo das laterais do corpo, voc\u00ea eleva os halteres flexionando os cotovelos.<\/p>\n<p>A rosca martelo d\u00e1 \u00eanfase aos bra\u00e7os, trabalhando o b\u00edceps braquial e o m\u00fasculo braquial. \u00c9 um exerc\u00edcio cl\u00e1ssico de isolamento.<\/p>\n<p>Como alternativa composta que ativa os bra\u00e7os de forma semelhante, voc\u00ea pode fazer a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9040\">barra fixa com pegada neutra<\/a>. Embora ela trabalhe principalmente as costas, o b\u00edceps tamb\u00e9m participa bastante por causa da pegada. A barra fixa com pegada neutra costuma ser inclu\u00edda no mesmo dia do treino de b\u00edceps.<\/p>\n<p>N\u00e3o confunda esse exerc\u00edcio com a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9745\">rosca de punho com pegada neutra<\/a>, que d\u00e1 \u00eanfase ao antebra\u00e7o, e n\u00e3o ao bra\u00e7o.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>Voc\u00ea pode fazer a rosca martelo de forma simult\u00e2nea ou alternada. Geralmente, a execu\u00e7\u00e3o simult\u00e2nea \u00e9 preferida porque ajuda a manter o tronco mais est\u00e1vel.<\/p>\n<p>Na execu\u00e7\u00e3o alternada, voc\u00ea eleva um halter de cada vez, em vez dos dois ao mesmo tempo. A vantagem \u00e9 uma pausa um pouco maior entre as repeti\u00e7\u00f5es, o que pode ajudar a completar mais 1-2 repeti\u00e7\u00f5es. A desvantagem, principalmente com cargas altas, \u00e9 a maior dificuldade para estabilizar o tronco, o que pode deixar o movimento desequilibrado. Preste aten\u00e7\u00e3o \u00e0 t\u00e9cnica, especialmente ao alternar os bra\u00e7os.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Video_de_demonstracao\">V\u00eddeo de demonstra\u00e7\u00e3o<\/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 \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instrucoes_passo_a_passo\">Instru\u00e7\u00f5es passo a passo<\/span><\/h3>\n<p class=\"num\">Pegue os halteres e fique com os p\u00e9s afastados na largura do quadril. Segure-os ao lado do corpo com pegada neutra, com as palmas das m\u00e3os voltadas uma para a outra.<\/p>\n<p class=\"num\">Flexione os cotovelos e eleve os dois halteres ao mesmo tempo. Mantenha as palmas voltadas uma para a outra durante todo o movimento, sem gir\u00e1-las.<\/p>\n<p class=\"num\">Com os cotovelos totalmente flexionados, voc\u00ea chega ao fim do movimento. Mantenha a contra\u00e7\u00e3o por um instante.<\/p>\n<p class=\"num\">Des\u00e7a os halteres lentamente e com controle, mantendo as palmas na mesma posi\u00e7\u00e3o. No fim, os bra\u00e7os ficam completamente estendidos, com os halteres ao lado do corpo.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>Um erro cl\u00e1ssico nas roscas para b\u00edceps, incluindo a rosca martelo, \u00e9 usar impulso. Mantenha o tronco reto e o core ativado durante todo o exerc\u00edcio. Evite se inclinar para tr\u00e1s ou balan\u00e7ar o bra\u00e7o para impulsionar o peso para a frente ou para cima. Isso reduz bastante o efeito do treino. Fa\u00e7a o movimento principalmente por meio da flex\u00e3o dos cotovelos.<\/p>\n","protected":false},"featured_media":9001,"parent":0,"template":"","meta":[],"muskelgruppe":[1618],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Rosca b\u00edceps com pegada neutra","target-muscles":30921,"equipment":4990,"muscles":[5259,5257,5258,5222],"supporting-muscles":null,"training-type":null,"training-plans":[5464,5475,5473,5477,28764,28782,28728,28758,28794],"alternative_exercises":[9992,7237]},"yoast_head":"<title>Rosca martelo - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Rosca martelo: confira a pegada neutra e as vers\u00f5es simult\u00e2nea e alternada. 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