How to do Hammer Curls - Guts2fit

 

Hammer curls are also known as neutral grip biceps curls.

Upper and lower arm targets

Equipment Needed: Dumbbells

Intermediate level:

A hammer curl is a biceps curl variation that targets upper and lower arm muscles. Although this exercise is usually performed with a dumbbell, it can also be performed with cables or bands. Hammer curls are a great upper-body strength workout.

How to Perform a Hammer Curl?

Keep your legs straight (but not stiff or locked) and your knees aligned under your hips. Your arms are at your sides, each holding a dumbbell, and the weights are resting on your outer thigh. Your palms are against your thighs, your thumbs are forward, and your shoulders are relaxed.

1. Bend your elbows and elevate your lower arms to draw the weights towards your shoulders. Your upper arms are immobile, and your wrists are parallel to your forearms.

 2. At the height of the movement, hold for one second. Your thumbs should be close to your shoulders, and your palms should be facing in, towards the midline of your body.

3. Return to the starting position by lowering the weights.

Engage the abdominals throughout the workout to prevent lower back movement as you lift and lower the weights.

Advantages of Hammer Curls:

Hammer curls target the biceps brachii. This muscle is known as a "vanity muscle" because it can be seen from the front of the body. Individuals seeking a muscular appearance frequently target the biceps for a more athletic image.

The biceps brachii is an elbow flexor, which means muscle is responsible for the bending movement at the elbow joint. It is also beneficial to rotate (supinate) the forearm.

Strong biceps aid in lifting and carrying large objects in everyday activities. Other arm-based activities, such as closing a door or moving objects towards or across your body, are also aided by these muscles.

The hammer curl is one exercise that can help you build bigger biceps muscles while also providing more definition and strength. Incorporating it in your training routine may also aid to enhance wrist stability and grip strength.

More Hammer Curl Variations

You can adapt this exercise to meet your fitness level and goals.

Hammer Curl Alternating

If you try the hammer curl but find it difficult to maintain good form, try alternating hammer curls. Instead of elevating both arms at the same time, lift the right arm first, then the left. Continue to switch sides.

Curl on an Incline

Another option is to perform the hammer curl on a seated incline bench. When seated, the starting position positions the arms behind the hips, reducing shoulder involvement. Otherwise, the same motions are used. Raise the weights to your shoulders before lowering them.

The best weight benches have been tried, tested, and reviewed. If you're looking for a weight bench, consider which option is ideal for you.

Curl Preacher Hammer

Some people perform this motion on a preacher bench. A preacher bench is an inclined, padded armrest that lets you to isolate the upper arm and raise greater weight while targeting the biceps.

Adjust the padded armrest so that the top of it is just above your armpits. Lay your upper arms on the padding, stretch your elbows, and hold the weights palms facing each other. Raise the weights to your shoulders and then lower them.

Power Squat Hammer Curl

Add a squat to this technique to make it more difficult. This allows you to work your legs and glutes as well as your arms. Drop into a squat stance after lifting the weights to your shoulders. Hold for a few seconds, then step up and return the weights to your side.

Precautions and Security

While the hammer curl is suitable for the majority of exercisers, those with lower arm ailments (such as carpal tunnel syndrome) may require a different exercise or adjustment.

Tension in the biceps shows that the movement is most likely efficient in targeting your upper arm muscles. Stop if you get pain while attempting the hammer curl.

When you first begin, try two sets of 7 to 10 repetitions each. Add repetitions first as you develop stronger and more flexible. Then increase the weight.

If you're new to this or any other weight training activity, start with no weight (or very little weight) to gain a feel for the action.

You can also consult with a fitness trainer for advice and tips.

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