Hammer Curls

Introduction

Hammer Curls are a highly effective isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles, making them a staple in any comprehensive arm training regimen. Unlike traditional bicep curls, Hammer Curls are performed with a neutral grip, which not only emphasizes the brachialis muscle but also reduces strain on the wrists and elbows. This unique grip variation can contribute to greater overall arm thickness and strength, enhancing both aesthetic appeal and functional performance. Whether you're a beginner looking to build foundational arm strength or an advanced lifter aiming to break through a plateau, incorporating Hammer Curls into your routine can provide significant benefits.

Execution

How to Perform Hammer Curls

Setup

1. Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing your torso. This is your starting position.
2. Keep your feet shoulder-width apart and maintain a slight bend in your knees for stability.
3. Engage your core to support your lower back and maintain an upright posture.

Execution

1. Begin by curling the weights while keeping your upper arms stationary. Only your forearms should move.
2. Continue to lift the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
3. Ensure that your palms are facing each other throughout the movement.
4. Slowly begin to lower the dumbbells back to the starting position, inhaling as you do so.
5. Repeat for the recommended number of repetitions.

Finishing

1. After completing your set, carefully place the dumbbells back on the rack or on the floor.
2. Take a moment to stretch your arms and shoulders to help with recovery.