Definition
Hammer curls are a biceps exercise that involves curling a dumbbell or kettlebell up with a neutral grip that places palms facing each other.
Explanation
- The neutral hand position targets the brachialis muscle of the biceps for complete development.
- Hammer curls allow you to lift heavier weight compared to regular underhand curls.
- Perform 2-3 sets of 8-12 controlled reps while avoiding cheating or swinging motions.
- Combine hammer curls with regular bicep curls and reverse curls hitting all biceps musculature.
- You can do hammer curls seated, standing, on a preacher bench, or with cables for variation.
Examples
- Seated dumbbell hammer curls
- Single-arm cable hammer curls
- Hammer curls on a stability ball
Related Terms
- Biceps brachii, brachialis, brachioradialis
Common Questions
- Are hammer curls better than regular curls? Not better, but good to add variation to hit the brachialis.
- Should I do light or heavy hammer curls? Moderate weight for controlled reps is ideal for muscle building.
Do Not Confuse With
- Overhead tricep extensions – Works the opposite arm muscle on top of the arm.
- Upright rows – Compound move working the shoulders and traps, not just biceps.
65
/ 100
Thank you for reading this post, don't forget to subscribe to our free newsletter
!
