'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAMDAwMDAwQEBAQFBQUFBQcHBgYHBwsICQgJCAsRCwwLCwwLEQ8SDw4PEg8bFRMTFRsfGhkaHyYiIiYwLTA+PlQBAwMDAwMDBAQEBAUFBQUFBwcGBgcHCwgJCAkICxELDAsLDAsRDxIPDg8SDxsVExMVGx8aGRofJiIiJjAtMD4+VP/AABEIAAYACgMBIgACEQEDEQH/xABiAAEBAQAAAAAAAAAAAAAAAAAABAYQAAEDBQADAAAAAAAAAAAAAAIBAwUABAYREiMxQQEBAQAAAAAAAAAAAAAAAAAABAURAAICAgIDAAAAAAAAAAAAAAECAwQAEQUSIVFx/9oADAMBAAIRAxEAPwDZWkZAsT0U43jMKDV9b3CHb8OGBnoS7cUiVek+aq1Y7F2lUEwjGtCuk8Rp6pSo/JIkFavJGOrOWDH3rD8LZmu2pYp27okCso0Bol2BPj5n/9k='%3E%3C/image%3E%3C/svg%3E)
Like biceps curls, hammer curls work the upper and lower arm muscles. Although dumbbells are the most common tool for this exercise, bands and cables can also be used. If you want to strengthen your upper body, you should incorporate the hammer curl into your routine.
In this article, we will discuss about hammer curls, their benefits, variations and technique.
Hammer Curls: Muscles Worked
A stronger grip for deadlifts, pulling, and other strength and power movements can be reinforced with hammer curls, which work the upper and lower arm muscles, primarily the brachialis and brachioradialis.
The biceps are typically trained by strength athletes during more complex lifts (such as deadlifts, cleans, pull-ups, tire flips, and heavy carries). An increase in biceps strength, size, and overall development can help reduce stress on the elbow and surrounding tissues. That's beneficial for both aesthetics and performance.
Brachialis
In a relaxed position, this upper arm muscle is the primary determinant of elbow flexion (without supination). Strengthening this muscle can increase wrist and elbow stability, improve grip performance in heavy lifts, and increase time to fatigue.
Brachioradialis
This muscle rotates the forearm in both the supinated and pronated positions, and aids the brachialis in elbow flexion. This muscle (along with the brachialis) can help you get a better grip and maintain healthy wrists.
Hammer Curls: Technique
To get the full benefits of this exercise, you need to make sure that your hammer curl form is excellent.
Keep your knees in line with your hips, with the legs completely straight (but not rigid or locked). With a dumbbell in each hand, put your arms on the sides and the weights resting on the outer thigh. The thumbs should point forward, while the palms face the thighs, and the shoulders kept loose.
- Lift the weights to your shoulders by bending at the elbows and pulling with your lower arms. You should hold a neutral position with your upper arms, and the wrists should in line with the forearms.
- At the peak of the motion, pause for a second. The thumbs should be near your shoulders, and palms facing in towards the midsection.
- To return to the starting position, simply lower the weights.
- Keep your abs tight as you lift and lower the weights so that you don't strain your lower back.
Benefits of Hammer Curls
Basically, you can build bigger arms with the hammer curl exercise. The biceps brachii are targeted in a hammer curl. Because of its prominent position on the front of the body, this muscle is often derided as a 'vanity muscle'. The biceps are a popular area of focus for those who wish to develop a more muscular physique.
The biceps brachii is a flexor at the elbow, meaning it helps bring the upper arm closer to the body. It also helps in forearm rotation. Building strong biceps is an excellent way to improve your daily life by allowing you to easily lift and carry heavy objects. Other arm-based actions that rely on these muscles include door closing and pulling objects towards or across the body.
Strengthening and defining the biceps through hammer curls is one way to achieve those goals. Incorporating this workout in your exercise routine can also help you gain wrist stability and grip strength.
Hammer Curls: Variations
There are four hammer curl variations mentioned below that coaches and athletes can use to mix things up and make progress in their training:
Hammer Curl 21
The number 21 refers to a specific set of reps that divides the full range of motion in half (the top half and the bottom half). You can increase muscle damage, pinpoint sticking points, and create weaker areas by doing so.
You should do seven top-half hammer curl reps, seven bottom-half reps, and seven full-range-of-motion reps, for a total of 21 reps per set (14 partial reps and 7 full reps).
Single Arm Dumbbell Hammer Curl
To avoid elbow and shoulder injuries, the single-arm dumbbell hammer curl requires the working arm to be aligned with resistance.
You can also perform a lateral curl, in which the bottom of the dumbbell is brought up to rest against the chest. It's said that this perspective is better for 'feeling' the muscles contract.
Incline Hammer Curl
A slight recline on an adjustable bench is used for the incline hammer curl (about 30-45 degrees from upright). The biceps are better isolated in this position, as shoulder involvement is reduced, and tension is maintained at the extremes of motion.
Preacher Hammer Curl
The preacher hammer curl is a more advanced variation of the hammer curl than the standing or incline versions. That's because it stabilizes the lifter and reduces the amount of shoulder movement required to complete the movement.
Like the preacher curl position, the lifter must sit so that their shoulder is pinned against the back of the chair. So it cannot help swing the weight overhead or generate momentum to overcome a heavy load.
The preacher bench is ideal for that, as it allows the back of the arm to remain stable against the pad. That provides an opposing force that can be used to your advantage throughout the exercise to help you build muscle.
To surmise, when you want to develop your upper arms and improve your curling strength, hammer curls are a great exercise to incorporate in your routine. If you're bored with the same old biceps curl, this workout can be a great alternative.
