How to Do a Hammer Curl

A hammer curl is a variant of the biceps curl as well as targets muscular tissues in the upper and lower arm. While this exercise is often carried out with a dumbbell, you can likewise perform it with cable televisions or bands. The hammer curl is an excellent addition to an upper-body strength routine.

Known As: Neutral grip biceps curl
Targets: Upper as well as lower arm
Equipment Needed: Dumbbells
Level: Intermediate.
How to Do a Hammer Curl.

Your arms are at your side with a dumbbell in each hand, the weights resting next to the outer thigh. Bend at the elbow, lifting the lower arms to pull the weights toward the shoulders. Lower the weights to return to the starting setting.

Involve the abdominals throughout the exercise to avoid motion in the lower back as you lift and lower your weights.

Advantages of Hammer Curls

A hammer curl functions the biceps brachii. This muscular tissue is considered a “vanity muscular tissue” because it is quickly noticeable on the front of the body. Individuals aiming to obtain a muscle appearance frequently target the biceps for a much more athletic appearance.

Within the body, the biceps brachii is a joint flexor– implying that it is responsible for the flexing activity at the elbow joint. It also helps to revolve (supinate) the lower arm.

In day-to-day activities, solid biceps assist you to lift and also carry heavy objects. These muscle mass also assist with various other arm-based motions, such as closing a door or drawing items toward or across your body.

The hammer curl is one means to develop stronger biceps muscular tissues and give higher definition and also raised strength. Including it in your exercise program may likewise assist raise wrist stability and also improve grip strength.

Other Variants of the Hammer Curl

You can customize this exercise to better straighten with your fitness degree and also objectives.

Alternating Hammer Curl

Take into consideration doing rotating hammer curls if you try the hammer curl and discover that it is as well challenging to keep appropriate kind. Instead of lifting both arms at the very same time, lift the ideal arm and also lower, then lift the left and lower. Remain to alternative sides.

Incline Hammer Curl

One more variation is to utilize a seated incline bench to do the hammer curl. When seated, the beginning setting places the arms behind your hips and assists to minimize shoulder participation. Or else, the very same activities apply. Lift the weights to the shoulders prior to lowing them once more.

Preacher Hammer Curl

Some exercisers utilize a preacher bench to do this step. A preacher bench is a tilted, padded armrest that allows you to hold the arm in an isolated setting so you can lift more weight and also better target the biceps.

Readjust the cushioned armrest so its top is just touching your armpits. Rest your upper arms against the padding, expand your arm joints, and hold the weights so your hands are dealing with each other. Lift the weights to your shoulders, after that lower them pull back.

Hammer Curl Power Squat

This assists you work your legs as well as glutes while likewise functioning your arms. Hold quickly, stand back up, and also return the weights to your side.

Image: Ben Goldstein/ Version: Ana Alarcon.

Usual Mistakes

Avoid these usual mistakes to keep the hammer curl secure while optimizing its efficiency.

Making use of Momentum

Making use of momentum decreases your capacity to build strength with this exercise. Swinging movements may also place you at higher threat for injury since you lose control when energy takes over.

If you’re making use of energy if you begin the exercise by leaning ahead slightly as well as bring the weights behind your hips, you can inform. This body setting aids you to end up for the workload.

Using momentum is frequently a sign that you are lifting too much weight. Decrease the weight and focus on type if you notice on your own winding up prior to each rep.

Curling Too Quick

The hammer curl utilizes a reasonably little series of motion. It’s simple to hurry through this exercise and usage fast motions, specifically during the decreasing phase.

Taking your time en route up and heading down allows you to manage the motions and focus on form. Slowing your movements additionally includes more challenge, since you have to engage the muscles for a longer amount of time.

Curling as well quickly can also be a sign that you’re not lifting sufficient weight. Both the concentric or shortening stage (when you lift the weight) and also the eccentric or lengthening stage (when you lower the weight) need to last regarding 2 breaths.

Drifting Joints

It’s simple to enable the joints to drift far from the body during the curl. While this involves other muscles in the lift, such as the deltoids (shoulders), the more you engage other muscular tissues, the much less you target the biceps.

Attempt to maintain the arm joints in a secure, fixed setting and also focus on relocating just the lower arm during your hammer curl. You are lifting as well much weight if you are not able to lift the weight without relocating the arm joint.

Safety and Precautions

While the hammer curl is ideal for many exercisers, those with lower arm injuries ( such as repetitive strain injury) may require an alternate exercise or adjustment.

Tension in the biceps shows that the motion is likely working– that it is successfully targeting your upper arm muscle mass. Quit if you really feel discomfort when doing the hammer curl.
When initially starting out, attempt two sets of 7 to 10 reps each. As you obtain stronger as well as much more versatile, include reps first. After that include even more weight.

Attempt the motions without weight (or with very little weight) to obtain comfy with the motion if you are new to this or any kind of weight training exercise. You can also deal with a fitness trainer to get suggestions and guidance.

Your arms are at your side with a dumbbell in each hand, the weights relaxing next to the outer thigh. Bend at the elbow joint, lifting the lower arms to pull the weights towards the shoulders. Lift the weights to the shoulders prior to lowing them once more.
Relax your upper arms against the padding, expand your arm joints, as well as hold the weights so your hands are encountering each other. Lift the weights to your shoulders, then lower them back down.