How to Do Hammer Curls Correctly with Dumbbell Curl for Strong Bicep

What Are Hammer Curls?

Hammer curls are a type of weightlifting exercise that primarily targets the biceps and forearms. Unlike traditional bicep curls exercises where your palms face forward, hammer curls involve holding the dumbbells with a neutral grip, meaning your palms face each other.

This unique grip angle emphasizes the brachioradialis, a key muscle in your forearm, while still effectively working your biceps.

Why Hammer Curls Matter

Incorporating hammer curls into your workout routine offers several benefits:

• Balanced Arm Development: Targeting both the biceps and forearms, this arm curling exercise help create a well-rounded and aesthetically pleasing upper arm.
• Increased Forearm Strength: Strengthening your forearms is crucial for improving grip strength, which is essential for various sports and everyday activities.
• Reduced Risk of Injury: Regular hammer curls can help prevent common forearm injuries by strengthening the muscles in this area.
• Enhanced Bicep Definition: While the focus is on the forearms, hammer curls also contribute to the overall development and definition of your biceps.

Anatomy of Hammer Curls

Understanding the muscles involved in hammer curls is key to performing the exercise correctly and maximizing its benefits.

Primary Muscles Worked

• Biceps Brachii: This is the main muscle in the upper arm responsible for bending the elbow. Hammer curls engage both heads of the biceps, contributing to overall arm size and strength.
• Brachialis: Located beneath the biceps, the brachialis is crucial for elbow flexion. It plays a significant role in hammer curls, contributing to arm thickness.
• Brachioradialis: This forearm muscle is the primary target of hammer curls. Strengthening the brachioradialis improves grip strength and forearm definition.

Secondary Muscles Involved

While the focus is on the biceps and forearms, other muscles also play a supporting role in hammer curls:

• Deltoids: These shoulder muscles assist in stabilizing the upper arm during the movement.
• Trapezius: This upper back muscle helps maintain proper posture and supports the shoulders during the exercise.

Equipment Needed

What You’ll Need

To perform hammer curls, you’ll primarily need a pair of dumbbells. Dumbbells offer versatility and allow you to adjust the weight to match your fitness level.

Alternatives to Dumbbells

If you don’t have access to dumbbells, there are other options:

• Resistance Bands: These can provide effective resistance for hammer curls, especially for beginners or those looking for a lower-impact workout.
• Cable Machines: Many gyms have cable machines with handles that can be used for hammer curls. This option offers consistent tension throughout the movement.
• Kettlebells: While not as common, best kettlebells can also be used for hammer curls, providing a unique challenge due to their shape.

Proper Form and Technique

Starting Position

• Stand with your feet shoulder-width apart, maintaining a stable and balanced stance.
• Hold a dumbbell in each hand with a neutral grip, meaning your palms face each other.
• Lower your arms to your sides, with your elbows slightly bent.

Executing the Movement

• Keep your upper arms stationary and avoid swinging your body.
• Curl the dumbbells upward, focusing on contracting your biceps and forearms.
• Pause at the top of the movement, squeezing your muscles.
• Lower the dumbbells back down to the starting position in a controlled manner.

Breathing

• Inhale as you lower the dumbbells.
• Exhale as you curl the dumbbells upward.

Common Mistakes to Avoid

• Rounding the back: This can lead to back pain. Maintain a neutral spine throughout the exercise.
• Using momentum: Relying on momentum instead of muscle power will hinder your progress and increase the risk of injury.
• Incorrect weight selection: Using weights that are too heavy can compromise your form and lead to improper technique. Start with a lighter weight and gradually increase as you get stronger.

Best Variations of Hammer Curls

Cross-Body Hammer Curls

Hammer Cross Body Curl | How to Perform This Effective Exercise Properly (Video Credit: Alex Workout YouTube Channel)

How to do it:

• Stand with feet shoulder-width apart, holding dumbbells with a neutral grip.
• Curl one dumbbell across your body towards the opposite shoulder.
• Lower the dumbbell back to the starting position and repeat with the other arm.

Pro tips:

• Focus on controlled movement, avoiding swinging your body.
• Engage your core to prevent twisting.

Sets and reps: 3 sets of 10-12 reps per arm.

Benefits:

• Targets the outer head of the biceps and improves muscle balance.
• Engages core stability due to the rotational movement.

Seated Hammer Curls

Hammer Seated Curls- Biceps (Video Credit: Stephanie Sequeira YouTube Channel)

How to do it:

• Sit upright on a bench with your feet flat on the floor.
• Hold dumbbells with a neutral grip, palms facing each other.
• Curl the dumbbells up towards your shoulders, keeping your upper arms stationary.
• Lower the dumbbells back to the starting position.

Pro tips:

• Maintain good posture throughout the exercise.
• Avoid leaning back or using momentum.

Sets and reps: 3 sets of 12-15 reps.

Benefits:

• Isolates the biceps and reduces momentum cheating.
• Improves focus on the target muscles.

Hammer Curl to Shoulder Press

Hammer Shoulder Curl Press (Video Credit: Integrative Fitness YouTube Channel)

How to do it:

• Start in a standing position with dumbbells at your sides, palms facing each other.
• Perform a hammer curl, bringing the dumbbells up to shoulder height.
• Press the dumbbells overhead until your arms are fully extended.
• Lower the dumbbells back to your shoulders and perform another hammer curl.

Pro tips:

• Focus on smooth transitions between the two movements.
• Use a weight that challenges you but allows for proper form.

Sets and reps: 3 sets of 8-10 reps.

Benefits:

• Builds overall upper body strength and coordination.
• Increases muscular endurance.

Incline Hammer Curls

HAMMER INCLINE CURL (Video Credit: James Harrison YouTube Channel)

How to do it:

• Sit on an incline bench with your back supported.
• Hold dumbbells with a neutral grip, arms hanging straight down.
• Curl the dumbbells up towards your shoulders, keeping your upper arms stationary.
• Lower the dumbbells back to the starting position.

Pro tips:

• Adjust the incline angle to find the right challenge.
• Focus on a controlled and full range of motion.

Sets and reps: 3 sets of 10-12 reps.

Benefits:

• Emphasizes the long head of the biceps for a fuller look.
• Increases range of motion.

Single-Arm Hammer Curls

Single Arm Hammer Dumbbell Curl (Video Credit: Sweeney Fitness YouTube Channel)

How to do it:

• Stand with your feet shoulder-width apart, holding one dumbbell with a neutral grip.
• Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
• Lower the dumbbell back to the starting position and repeat with the other arm.

Pro tips:

• Maintain good posture and avoid leaning.
• Focus on squeezing the target muscles at the top of the movement.

Sets and reps: 3 sets of 12-15 reps per arm.

Benefits:

• Corrects muscle imbalances and improves unilateral strength.
• Enhances focus on each arm independently.

Cable Hammer Curls

HAMMER ROPE CURL (Video Credit: James Harrison YouTube Channel)

How to do it:

• Attach a handle to a low cable machine.
• Stand facing the machine, holding the handle with a neutral grip.
• Curl the handle up towards your shoulder, keeping your upper arm stationary.
• Lower the handle back to the starting position and repeat.

Pro tips:

• Adjust the cable height to find the optimal starting position.
• Maintain a controlled pace throughout the exercise.

Sets and reps: 3 sets of 10-12 reps.

Benefits:

• Provides constant tension throughout the entire movement.
• Increases muscle activation and time under tension.

Reverse Grip Hammer Curls

Dumbbell Reverse Curl (Video Credit: OPEX Fitness YouTube Channel)

How to do it:

• Stand with feet shoulder-width apart, holding dumbbells with a reverse grip (palms facing forward).
• Curl the dumbbells up towards your shoulders, keeping your upper arms stationary.
• Lower the dumbbells back to the starting position.

Pro tips:

• Focus on squeezing the forearms at the top of the movement.
• Avoid using excessive weight to prevent wrist strain.

Sets and reps: 3 sets of 12-15 reps.

Benefits:

• Develops forearm strength and balances the development of the biceps.
• Targets the brachioradialis muscle effectively.

Concentration Hammer Curls

Seated Dumbbell Hammer Concentration Curl (Video Credit: Broser Built YouTube Channel)

How to do it:

• Sit on a bench and lean forward, resting your arm on your thigh.
• Hold a dumbbell with a neutral grip, palm facing inward.
• Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
• Lower the dumbbell back to the starting position.
• Repeat with the other arm.

Pro tips:

• Use a lighter weight to maintain proper form.
• Focus on controlled movements and peak contractions.

Sets and reps: 3 sets of 12-15 reps per arm.

Benefits:

• Isolates the biceps for maximum focus.
• Improves mind-muscle connection.

Frequency and Programming

When to Include Hammer Curls

How often should you do hammer curls? It depends on your overall workout routine and fitness goals.

• Beginners: Start with 2-3 times per week, focusing on mastering the form before increasing frequency.
• Intermediate and Advanced: Aim for 3-4 times per week, incorporating hammer curls into your arm or upper body workouts with dumbbells.

Incorporating Hammer Curls into Your Routine

This can be included in various workout routines:

• Arm day: Combine hammer bicep curls with other bicep and forearm exercises for a dedicated arm workout for crossfitter.
• Push-pull routine: Include this on your pull day to balance out pushing movements.
• Full-body workout: Add hammer curls as part of a full-body routine for overall strength development.

Suggested Sets and Repetitions

Finding the Right Reps and Sets

The number of sets and repetitions you perform depends on your fitness level and goals:

• Beginners: Start with 2-3 sets of 10-12 repetitions to build strength and endurance.
• Intermediate: Increase to 3-4 sets of 8-12 repetitions to challenge your muscles and promote growth.
• Advanced: Aim for 4-5 sets of 6-8 repetitions to focus on building strength and power.

Experiment and Listen to Your Body

Remember, these are just general guidelines. It’s essential to listen to your body and adjust your sets and reps as needed.