Hammer curls challenge your wrist strength and grip, which can prepare you for harder exercises in your weight training regimen, such as the deadlift. There are benefits beyond just strengthening your arm muscles. Good grip strength is one of the best ways to manage compound exercises like pull-ups, deadlifts, and the bench press. By activating the brachioradialis muscle in your forearm, hammer curls improve your grip strength.
The traditional bicep curl targets the short head of the biceps brachii, but the hammer curl offers a more comprehensive arm exercise for building muscle by activating the long head of the biceps brachii and the brachialis, or elbow flexor muscles. Hammer curls are ideal for working multiple muscles in your arm, including a small benefit for your triceps. Hammer curls work your bicep muscles as well as many other muscles, which makes them the perfect exercise if you're bored of regular curls and looking to stimulate more growth. There are several benefits to be had when you perform hammer curls on a regular basis. When using proper form, hammer curls can help promote arm strength and upper body stability.
Although this movement is almost identical to a standard bicep curl, you will find that simply facing your palms in a different direction can work different muscles and challenge your overall mobility. You will be lifting the weights to your shoulders and lowering them back down to your sides in a controlled way. Start by picking a pair of dumbbells of your choice. So hammer curls are really just a variation of standard bicep curls where your palms point towards each other instead of facing upwards.
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A hammer curl varies from a traditional bicep curl because you use a neutral grip with your palms facing each other during the full range of motion. Hammer curls, also known as dumbbell hammer curls or neutral grip dumbbell curls, is a strength training exercise that specifically targets your biceps and your forearms. We will also list a few variations and alternative exercises, as well as some of the benefits that you can expect when you start doing hammer curls.
In this article, we’ll look at this movement in more detail and go over the ways to perform hammer curls with the proper form. If your goal is to build stronger and bigger arms, hammer curls can help.