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Instructions
- Stand upright with a dumbbell in each hand, arms fully extended at your sides.
- Keep your palms facing your torso (neutral grip).
- Curl both dumbbells upward while keeping your elbows close to your body.
- Continue lifting until the dumbbells reach shoulder height.
- Pause briefly at the top, then slowly lower the dumbbells to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Avoid swinging your arms or using momentum.
- Keep your wrists in a neutral position throughout the movement.
- Engage your core to maintain stability and posture.
Breathing Tips
- Inhale as you lower the dumbbells.
- Exhale while curling the dumbbells upward.
Medical restrictions
- Elbow tendinitis or joint inflammation
- Wrist pain or carpal tunnel syndrome
- Biceps tendon injuries
Hammer Curls are a popular strength training exercise designed to build arm size and forearm thickness by targeting the brachialis and brachioradialis muscles. Performed with a neutral grip using dumbbells, this movement offers a biomechanical advantage that reduces strain on the wrists and shifts some emphasis away from the biceps short head. The neutral hand position mimics daily functional movements and is ideal for developing overall arm strength and shape. Hammer Curls are widely used in bodybuilding and fitness routines to add density to the upper arms and improve grip strength. Their simplicity and minimal equipment requirement make them accessible to beginners while still effective for advanced lifters seeking hypertrophy. This exercise also complements traditional biceps curls by recruiting different muscle fibers, ensuring balanced arm development. Incorporating Hammer Curls into your training program helps reduce muscular imbalances and promotes joint integrity, particularly around the elbow and wrist joints.
What muscles do hammer curls work?
Hammer curls primarily target the brachialis and brachioradialis muscles, with secondary involvement from the biceps and forearms, helping to develop thicker and stronger arms.
Are hammer curls better than bicep curls?
Hammer curls are not necessarily better but serve a different purpose; they emphasize the brachialis and forearms, while bicep curls focus more on the biceps brachii. Both are complementary for complete arm development.
Can beginners do hammer curls?
Yes, hammer curls are beginner-friendly due to their simple technique and minimal equipment requirement. They're effective for building foundational arm strength and improving grip.
How many sets and reps should I do for hammer curls?
For muscle growth, aim for 3 to 4 sets of 8 to 12 reps. Beginners may start with 2 to 3 sets of 10 to 15 reps using light dumbbells to learn proper form.
Should I do hammer curls standing or seated?
Both standing and seated hammer curls are effective. Standing versions engage core stability, while seated curls isolate the arms more. Choose based on your training goals and equipment availability.