How to Do Hammer Curls

Hammer curls are an essential arm exercise that targets the biceps brachii while placing special emphasis on the brachialis and brachioradialis muscles, which are often undertrained in standard bicep curls. This variation uses a neutral grip (palms facing each other) to develop balanced arm strength, enhance grip power, and create more complete arm development.

Benefits of Hammer Curls

• Develops the brachialis muscle, which pushes up the biceps peak when well-developed
• Strengthens the brachioradialis in the forearm for improved grip strength
• Reduces wrist strain compared to traditional bicep curls
• Creates balanced arm development when paired with traditional curls
• Improves functional strength for everyday lifting and pulling movements
• Provides variety in your arm training routine
• Helps prevent elbow injuries through stronger stabilizing muscles

Targeted Muscle Gr...