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 Groups

• Primary muscles: Brachialis, brachioradialis (forearm), biceps brachii
• Secondary muscles: Forearm flexors, anterior deltoid (shoulder), wrist stabilizers

Proper Technique

Follow these steps to perform perfect hammer curls:

1. Start with proper positioning. Stand with feet shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Let your arms hang fully extended at your sides, elbows close to your torso.

2. Establish a stable base. Engage your core, pull your shoulders back and down, and maintain an upright posture throughout the exercise. Avoid leaning backward or forward.

3. Curl the weight. Keeping your upper arms stationary and elbows fixed at your sides, exhale as you curl the dumbbells upward in a controlled motion. Maintain the neutral grip (palms facing each other) throughout the movement.

4. Focus at the top. Curl until the dumbbells reach shoulder level, with your thumbs roughly at shoulder height. Briefly squeeze your biceps at the top of the movement for maximum contraction.

5. Lower with control. Inhale as you slowly lower the weights back to the starting position, resisting gravity. This eccentric (lowering) phase is crucial for muscle development, so don't rush it.

6. Maintain form throughout. Keep your wrists neutral (not bent) throughout the entire movement. Your upper body should remain still—only your forearms should move.

Common Mistakes to Avoid

• Using momentum: Swinging your body or using momentum to lift the weight reduces muscle engagement and increases injury risk.
• Moving your elbows: Keep your elbows pinned at your sides throughout the movement.
• Rushing the negative: Lower the weights slowly and with control for maximum muscle development.
• Incorrect grip: Maintain a neutral grip (palms facing each other) throughout the entire exercise.
• Excessive weight: Using too heavy weights leads to compromised form and reduced effectiveness.

Variations

• Alternating hammer curls: Curl one arm at a time, alternating sides for better focus on each arm.
• Cross-body hammer curls: Curl the dumbbell across your body toward the opposite shoulder to further engage the brachialis.
• Seated hammer curls: Perform while seated to eliminate the possibility of using lower body momentum.
• Incline bench hammer curls: Perform on an inclined bench to increase the stretch on the biceps at the bottom of the movement.
• Resistance band hammer curls: Use resistance bands instead of dumbbells for variable resistance.

Tips for Beginners

Start with lighter weights to master proper technique before progressing. Focus on controlled movements rather than the amount of weight lifted. Aim for 3 sets of 10-12 repetitions with proper form. If you experience wrist or elbow discomfort, check your form or consider using lighter weights. Combine hammer curls with traditional bicep curls and reverse curls for complete arm development.