{"id":61761,"date":"2023-11-28T10:05:12","date_gmt":"2023-11-28T15:05:12","guid":{"rendered":"https:\/\/generationiron.com\/?p=61761"},"modified":"2023-11-28T11:08:03","modified_gmt":"2023-11-28T16:08:03","slug":"hammer-curl-exercise-guide","status":"publish","type":"post","link":"https:\/\/generationiron.com\/hammer-curl-exercise-guide\/","title":{"rendered":"Hammer Curl – Exercise Guide"},"content":{"rendered":"

Hammer curls allow you to use heavier weights than standard dumbbell curls.\u00a0<\/i><\/b><\/h2>\n

Are you looking to develop arms that are so massive they could burst through your sleeves? If that’s the case, incorporating hammer curls into your arm day routine is a must. The <\/span>hammer curl<\/span> is a bicep curl variation, explicitly targeting a unique section of your arm while enhancing its overall thickness and strength. This exercise can be done using <\/span>dumbbells<\/span><\/span><\/a>, <\/span>resistance bands<\/span><\/span><\/a>, <\/span>kettlebells<\/span><\/span><\/a>, or a cable machine.<\/span><\/p>\n

However, despite how deceptively simple this exercise is, you need to use proper form to get its biceps-building gains. <\/span>In this exercise guide, we look at the hammer curl in more detail, outline its benefits, and discuss the best way to add this exercise to your routine.<\/b><\/p>\n

Muscles Worked<\/b><\/h3>\n

The hammer curl works on the biceps brachii, brachialis, and brachioradialis, which are your elbow flexors <\/span>(1)<\/span><\/a>. While the regular <\/span>biceps curl<\/span> focuses more on the short head of the <\/span>biceps<\/span>, hammer curls target the long head. Many experts also believe that the <\/span>neutral grip<\/span><\/span><\/a> used for the hammer curl is the best way to build your brachialis.<\/span><\/p>\n

How to do the Hammer Curl<\/b><\/h3>\n
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  1. Select a dumbbell set and stand with an upright torso.\u00a0<\/span><\/li>\n
  2. Hold a dumbbell in each hand with a neutral grip (palms facing each other). This is your starting position.<\/span><\/li>\n
  3. Bend your elbows to bring the dumbbells up towards your <\/span>shoulders<\/span><\/span><\/a>. Ensure your arms align with your trunk and your <\/span>elbows<\/span><\/span><\/a> are pinned against your body.\u00a0<\/span><\/li>\n
  4. Pause at the top for 2 seconds, then slowly lower your arms to return to the starting position and complete the <\/span>rep<\/span><\/span><\/a>.<\/span><\/li>\n<\/ol>\n

    Hammer Curl Tips<\/b><\/h3>\n

    As we mentioned before, doing them in the correct form is the best way to get gains. Below are some tips that can further help you maximize this routine.<\/span><\/p>\n

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    1. Hold the dumbbells at the top end rather than in the middle, which helps isolate your muscles more.<\/span><\/li>\n
    2. Keep your <\/span>abs <\/span><\/a><\/span>engaged throughout the movement, as this helps to prevent the attention of this exercise from shifting to your upper <\/span>back<\/span><\/span><\/a>.\u00a0<\/span><\/li>\n
    3. Keep your elbows close to your sides and your shoulders back to avoid engaging your delts<\/a><\/span> during this exercise.<\/span><\/li>\n
    4. The <\/span>range of motion<\/span><\/span><\/a> for this exercise is small, so ensure that you do it slowly and focus on your form to get the best out of it. Controlling the movement also puts the focus <\/span>muscles under tension<\/span><\/a><\/span> for longer, which leads to more <\/span>muscle growth<\/span><\/span><\/a> (2)<\/span><\/a>.\u00a0<\/span><\/li>\n
    5. Try not to swing the weight or use momentum during your curl. If you find this still happening, you should reduce your weight.<\/span><\/li>\n<\/ol>\n

      Hammer Curl Benefits<\/b><\/h3>\n

      This curl variation is a great way to strengthen and work on the overall girth of your arms. Below are the benefits of this exercise.\u00a0<\/span><\/p>\n

      Greater Arm Muscle Mass<\/b><\/h4>\n

      The grip positioning of this curl allows you to lift heavier. More weight leads to more <\/span>muscle mass<\/span><\/span><\/a> in the arms. This exercise also targets your brachioradialis, which adds mass to the <\/span>forearms.<\/span><\/a><\/span><\/p>\n

      Better Grip Strength<\/b><\/h4>\n

      Since this exercise activates the brachioradialis in your forearms, it leads to a more substantial <\/span>grip strength<\/span><\/span><\/a> with carryover to exercises like <\/span>deadlifts<\/span><\/span><\/a>.\u00a0<\/span><\/p>\n

      Improved Arm Strength<\/b><\/h4>\n

      It’s a full <\/span>arm exercise<\/span><\/span><\/a> that doesn’t only target the long head of your biceps. It also works the brachioradialis in your forearms. Thus, doing this simple movement can improve your entire arm strength.<\/span><\/p>\n

      More Mobility<\/b><\/h4>\n

      It’s a <\/span>functional routine<\/span><\/span><\/a> that mimics daily movements and strengthens the muscles involved. It also leads to more mobility due to the pulling motion during this exercise. Carrying heavy boxes or picking up heavy things will become easier over time.\u00a0<\/span><\/p>\n

      Better For Your Wrists<\/b><\/h4>\n

      It puts less stress on your wrists than other curling exercises. This is because your wrists stay in a neutral position throughout the movement, emphasizing your forearms more than your wrist, which is better for those prone to wrist pain.\u00a0<\/span><\/p>\n

      Hammer Curl Variations<\/b><\/h3>\n

      Dumbbell hammer curls are effective but are not the only way you can do hammer curls to build your arms. Below are some other equally effective variations of this exercise.\u00a0<\/span><\/p>\n

      Alternating Hammer Curl<\/b><\/h4>\n