Exercise Tutorial: Hammer Curls
Table of Contents
What Are Hammer Curls
The Hammer Curl is a variation of the Biceps Curl that targets the Biceps and forearms. It is typically performed with dumbbells, and the movement resembles that of a hammer hitting a nail.
Most individuals who use the Hammer Curl choose this variation because it places less stress on the wrist, and also strengthens the joint.
How to Do Hammer Curls
To learn how to perform the Hammer Curl, follow these simple steps below:
Stand with your feet hip-width apart, and your dumbbell of choice in each hand.
Keep the upper arm tight to the body, as you raise the dumbbells to create a 90-degree angle at the elbow.
Engage the Biceps to lift your forearms, bringing both your wrists towards the shoulders.
Slowly lower the dumbbells to around hip height. Repeat the movement for the required amount of reps.
Hammer Curls Form
It is important to maintain the proper form when performing the Hammer Curl. Otherwise, you might not engage the proper muscles, or if your form is very poor, you could experience an injury.
When performing the Hammer Curl, be sure to follow these cues:
Keep the elbows tight to the body.
Make sure your grip the dumbbells with your palms facing each other (towards the body) at all times.
Do not rotate the dumbbell.
Do not swing the dumbbell.
Do not lock out your elbows at the bottom of the curl.
Hammer Curls Benefits
There are many benefits that you can achieve by incorporating the Hammer Curl into your exercise routine. Some of these benefits include:
Increased muscle size and strength.
Improved stability and strength of the wrist.
Increased muscular endurance.
Hammer Curls Muscles Worked
The Hammer Curl will target the following muscles in the upper arm,
Hammer Curls Variations
Here are a list of hammer curl variations:
Incline Hammer Curls
The Incline Hammer Curl is the same movement as the Hammer Curl, except you are performing the movement on a bench that is inclined. Be sure to keep you back pressed to the bench as you perform the movement.
Cable Hammer Curls
Cable Hammer Curls is when you place a rope attachment onto a cable machine and perform a Hammer Curl. Simple move the pulley to the lowest position and select your weight. Hold the rope attachment in each hand and perform the Hammer Curl as usual.
Seated Hammer Curls
Seated Hammer Curls are when you perform the Hammer Curl when sitting on a bench. Sit upright on a bench with your feet planted firmly on the ground beside you. Proceed to perform the Hammer Curl.
Alternating Hammer Curl
The Alternating Hammer Curl is when you raise one dumbbell at a time. You do a Hammer Curl on your left arm, and once you have lowered the dumbbell, continue to do a Hammer Curl on the right arm. You are not lifting both dumbbells at the same time.
Rope Hammer Curls
The Rope Hammer Curls are performed with a cable machine and a rope attachment. They follow a similar movement to the traditional hammer curl with dumbbells, but the difference is that you can set the cable attached in a specific direction. Because the cable machine is multi-use, you can set the rope attachment to be in a lower, higher, or middle position. This is a great way to incorporate incline and decline variations. .
Hammer Curl Alternatives
Hammer Curls Vs Biceps Curls
The Hammer Curl and the Biceps Curl have very similar movements and engage the same muscles. So, what is the difference between the two?
The Hammer Curl engages the wrist and forearms which is great for building strength in the wrist. Due to the position of the wrist, the brachioradialis is involved more in the movement, therefore further increasing strength compared to the biceps curl. The position of your fingers as you grasp the dumbbell in the Hammer Curl also contributes to strengthening the wrist.
Overall, both the Hammer Curl and the Biceps Curl are great exercises to build strength in the Biceps. However, if you are looking to increase strength and stability in the wrist, the Hammer Curl may be a better option for you.
Cross Body Hammer Curl
The Cross Body Hammer Curl is another simple variation of the Hammer Curl. Instead of curling the dumbbell towards the shoulder on the same side of the body, curl one dumbbell at a time towards the opposite shoulder, so you are crossing the body. Remember to keep the wrist in a neutral position, just like you are swinging a hammer. Finally, Avoid bending the torso to help create momentum.
