Benefits And Proper Technique To Build Muscle
Hammer curls are a variation of the traditional bicep curl. It is very important to understand how to properly execute hammer curls, as they can be an effective way to build muscle mass in your arms.
Here, we’ll talk about the benefits of a hammer curl, what muscles they work, and show you the proper technique to be sure you’re getting the most benefit from them. We’ll even show you some variations, so you can mix it up to get the most out of your workouts.
What Is A Hammer Curl?
A hammer curl is a variation of the traditional bicep curl that uses an EZ bar, long bar, or cable handle. The idea is that the handle creates a curl pattern that more closely emulates what you do during normal activity. They can be done with or without an EZ curl bar, but either way, you’re only really using one side of the arm.
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The Benefits Of Hammer Curls
The primary benefit of hammer curls is that they are easier on the elbow joint, making them a more comfortable exercise. This can be ideal if you have an injury, or find that some other exercises irritate your elbow.
Hammer curls can also be a good exercise for targeting the brachialis, which is located on the outside of the arm. This can be helpful to create a fuller look in your arms, but it’s important to note that this is only true when using a cable bar.
What Muscles Do Hammer Curls Work?
Hammer curls are very targeted exercises. The muscles worked are the same as the traditional curl: the brachialis and biceps. The brachialis is located beneath your upper arm muscle (Brachii), making it a bigger muscle overall. Because of this, hammer curls are great if you have a limited range of motion on “regular” bicep curls or want to focus on building more lower arm strength/mass.
For some people, they’re also good for potentially increasing grip strength – but don’t quote us on that one!
Hammer Curls Vs. Bicep Curls
The main difference between a hammer curl and a bicep curl is that a hammer curl uses one side of the arm at a time. This means that the brachialis muscles are targeted more than they are with a regular bicep curl.
The Proper Technique For A Hammer Curl
To do a hammer curl, stand straight with your feet shoulder-width apart. Hold onto either an EZ bar, cable handle, or dumbbell with the arm that is on the same side as your dominant hand.
For an EZ cable bar, hold it with palms facing away from you. Grip firmly and maintain the same tension throughout your arm.
For a cable handle, hold it with palms facing toward you. Grip firmly and maintain the same tension throughout your arm.
For a dumbbell, hold them in both hands and position them so they rest on your sides.
For the most effective hammer curl, we recommend you use a full range of motion and focus on squeezing and contracting your muscles at the top portion of the movement.
Keeping the elbow of your working arm close to your side, curl the weight toward your shoulder as you bend at the elbow. Keep your wrist straight throughout the movement.
To return to starting position, slowly lower the weight back down while resisting the pull of gravity until you are back at full extension.
Repeat on the other side to complete one rep.
Hammer Curl Variations
There are quite a few variations for hammer curls. Each will work your arms in different ways to help develop them fully. Here are just a few suggestions:
Speed Hammer Curl: Using lighter weights, this is a great variation if you want to have more control over your form during the exercise. The speed curl should be done using about 50 percent of what you would typically lift for regular hammer curls. This leads to greater muscle fiber recruitment and makes it a more challenging exercise overall.
Side Hammer Curl: With this variation, you rotate the elbow of your working arm to face your opposite side, bringing the weight up toward the opposite shoulder. This is a great way to target the muscles of the back of your arm.
Incline Hammer Curl: For this variation, you will do the exercise as normal with your arms straight out in front of you. However, instead of positioning them so they are in line with your body, you should raise them up and place them in an incline position. This variation is great because it works your biceps from a different angle, which can help to develop them properly.
Standing Alternate Hammer Curl: This variation is one of the most challenging because your grip will be compromised. It is also very effective in targeting both the brachialis and biceps muscles. To do it, you should grab your weight with your left arm. Bend at the elbow and curl the weight up toward your shoulder. Do not twist or rotate your arm. Switch arms and perform the movement with your right arm.
Kettlebell Hammer Curls: This is a variation where you use a kettlebell to perform the exercise. Stand straight with feet shoulder-width apart and hold onto a kettlebell that rests on your side.
Keeping the elbow of your working arm close to your side, curl the weight toward your shoulder as you bend at the elbow. Keep your wrist straight throughout the movement.
To return to starting position, slowly lower the weight back down while resisting the pull of gravity until you are back at full extension. Repeat on the other side to complete one rep.
Notes From A Certified Personal Trainer
For all variations, be sure to maintain a slight bend in your elbow throughout the exercise. This will ensure that you target both your biceps and brachialis.
If you want to build bigger biceps, the hammer curl is an exercise you should not skip. It will put your muscles under tension for a long time, which is a key factor in stimulating growth.
It is also an exercise that allows you to use more weight, which means it will work your muscles harder, leading to increased muscle development. You should focus on doing full range of motion repetitions and squeezing at the top, to provide the best stimulus to your muscles.
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