Hammer curls are a variation of dumbbell curls that emphasize the load on the brachioradialis muscle, while also actively engaging the biceps and forearms.
This exercise not only strengthens the arm muscles but also helps improve the visual volume of the forearm and upper arm.
Hammer curls are performed by lifting dumbbells upward, positioned parallel to the body, with the wrists in a neutral position (palms facing each other). This grip resembles the action of using a hammer, which is the basis for the name of the exercise.
Hammer curls are an excellent exercise for those looking to increase the volume and strength of their arms, especially in the forearm and brachialis areas. They perfectly complement classic bicep exercises, adding variety to the training process.
Muscles Worked During Hammer Curls
Brachioradialis: the primary muscle actively working during a neutral grip.
Biceps (brachii): involved in elbow flexion.
Brachialis: supports the biceps and aids in flexion.
Forearm muscles: actively engaged for holding the dumbbells and stabilization.
Technique
Starting position:
- Stand upright, feet shoulder-width apart.
- Hold a dumbbell in each hand, with palms facing each other (neutral grip).
- Arms are lowered alongside the body, with elbows slightly pressed against the torso.
Dumbbell lift:
- Flexing your elbows, lift the dumbbells upward while keeping your palms in a neutral position.
- Elbows remain stationary and close to the body.
Top position:
- Raise the dumbbells to shoulder level, maximizing bicep contraction.
- Pause at the top for a second.
Lowering:
- Slowly lower the dumbbells back to the starting position, fully extending the elbows.
How Hammer Curls Differ from Classic Curls
Classic curls:
- Palms facing up (supinated).
- Primary focus on the biceps.
Hammer curls:
- Palms in a neutral position.
- More load on the brachioradialis and forearms.
Variations
Alternating curls: lift the dumbbells alternately, first with one hand, then the other.
Incline bench curls: performed sitting on an incline bench, which increases bicep stretch.
Rope curls on a cable machine: use rope handles on a crossover, providing constant tension on the muscles.
Hammer curls in “21s” style: performed in three stages: 7 reps of half range, 7 reps of upper half range, and 7 full reps.
Benefits of Hammer Curls
Strengthening the brachioradialis: emphasis on the brachialis contributes to increasing the arm’s side volume.
Forearm development: forearm muscles are actively engaged while holding the weight.
Improving arm symmetry: each arm works independently, helping to eliminate imbalances.
Variety in training: the exercise complements classic bicep curls, adding a new angle of load.
Common Mistakes and How to Avoid Them
Cheating: using momentum reduces effectiveness.
Keep your back straight, move smoothly.
Elbow movement: elbows should not move forward or sideways.
Fix the elbows against the torso.
Too fast repetitions: this reduces time under tension.
Lower the dumbbells slowly.
Excessive weight: heavy weights can lead to poor technique.
Choose a weight that allows you to perform the exercise correctly.
Incorrect breathing: holding your breath makes it difficult to perform.
Inhale when lowering, exhale when lifting.
Tips for Beginners
Start with light weights: this will allow you to focus on technique.
Control the movement: perform the exercise slowly for better muscle engagement.
Use a mirror: monitor your elbow and torso positions.
Work through full range: complete flexion and extension will provide better results.
Comparison with Classic Bicep Curls
Hammer curls: emphasis on the brachioradialis, biceps, and forearms.
Classic curls: emphasis on the biceps with less engagement of the forearms.
Both exercises: complement each other for harmonious arm development.
