Biceps: Hammer Curl

What is the Hammer Curl?

 

Hammer curls work biceps and brachioradialis (forearm muscle). Neutral grip, palms facing each other. This position engages the forearm and reduces wrist stress compared to overhand or underhand grips. Hold two dumbbells at your sides with your palms facing inwards to hammer curl. Curl the weight to shoulder level with elbows tucked in and chest up. Squeeze for one second and slowly release. For maximum benefit from this exercise, maintain weight control throughout each rep.

 

Muscles Used

 

Hammer curls strengthen biceps. This exercise requires an adjustable dumbbell. Start by holding the dumbbell with your palms facing each other, arms extended down at your sides, and a slight elbow bend. Curl both weights up towards the shoulders while squeezing the biceps. Pause at the top and slowly lower to starting position.

Hammer curls use the short and long heads of the biceps brachii. The short head attaches above where it meets its counterpart at elbow level. The long head starts lower on your arm's upper portion and runs alongside an artery before merging into one tendon at mid-forearm level. When hammer curling a dumbbell, both heads work together to flex your arm. Hammer curls also use forearms and triceps to stabilise each rep due to their greater range of motion.

 

Hammer Curl Benefits

 

Hammer curls work the brachialis and biceps. This exercise strengthens, defines, and sizes these muscles. Hammer curls, which use a neutral grip instead of an underhand or overhand grip, also improve grip strength. This helps gripping sports like weightlifting and tennis. Hammer curls work more forearm muscles than bicep curls, building arm strength and power. This exercise isolates each arm's muscle groups, which helps balance and stability when lifting heavy weights with other exercises like bench press. Due to its low elbow joint range of motion, hammer curls are less joint-stressful than traditional bicep curls. It's ideal for bicep strengthening without aggravating joint issues.

 

How to Do Hammer Curls 

 

Hammer curls with a kettlebell or dumbbell build biceps. Maintaining form during hammer curls is crucial. Stand with your arms straight down at your sides, palms facing inwards. Keeping your elbows close to your sides and a neutral spine posture, curl the weight up towards your shoulder, squeezing the biceps at the top. Lower slowly to start position and repeat as desired. Don't let momentum jerk you through reps—use controlled movements for lifting and lowering! Hammer curls can be done as part of a workout or alone to strengthen the biceps.

 

Form Tips 

 

Keep your elbows close when hammer curling. Form a 90-degree angle with your arms and palms facing inward. Contract your arms and shoulders to lift the weight. After a full contraction, slowly lower the biceps. This exercise can cause injury if you swing or use momentum. Keep your chest lifted and avoid arching or slouching to maximise effectiveness and reduce stress on other body parts like the neck and lower back.

 

Variations

 

Hammer curls are popular biceps exercises. Dumbbells or barbells can be used, and there are several variations to challenge even experienced lifters. One-arm alternating hammer curls are a variation. This increases muscle tension, improving strength and size. Incline hammer curls on an incline bench emphasise the lower biceps for greater development. Reverse grip hammer curls strengthen your forearms and biceps, making them harder. Finally, adding bands or chains around each dumbbell or barbell increases resistance as you lift up to lockout position, improving strength gains throughout the range of motion.

 

Conclusion

 

Hammer curls build biceps. To hammer curl, hold a dumbbell in each hand with palms facing your thighs and elbows tucked close to the body. Bend your elbows and curl the weights towards your shoulders. Repeat, slowly lowering the weight. For maximum biceps strength, do three sets of 8-12 repetitions per arm.

Controlling hammer curl motion maximises results. Swinging or jerking your arms when curling up can reduce muscle activation and cause injuries. Focus on contracting your biceps during both concentric (curling) and eccentric (lowering) repetitions. This engages all muscle fibres for maximum strength gains from this exercise.

Finally, don't forget to do barbell curls or chin-ups to develop balance and strengthen your biceps for optimal performance in other exercises and everyday tasks like carrying groceries or moving furniture!

 

In Short:

 

Steps involved:

1. Hold the dumbbells vertically (thumbs facing ceiling) with arms stretched.

2. Slowly curl your arms up till chest height.

3. Slowly return to the initial position and repeat this action alternatively with both of your arms simultaneously.

 

Do’s:

1. Squeeze and hold at top of the movement.

2. Keep your elbows locked in by your sides.

3. Perform the movement by sitting for maximum result.

4. Don’t bend your back.

5. Keep the tempo slow and controlled.

 

Don’ts:

1. Do not lean back as you lift the weight up.

2. Do not allow elbows to come forward as you curl the hammers up.

3. Do not curl both arms at the same time.

4. Do not grip the dumbbells at the middle.