In case you are on the lookout for a single arm train that delivers measurement, energy, and joint-friendly mechanics, hammer curls must be close to the highest of your listing. As knowledgeable coach, I do know the advantages. And at this time I need to clarify why hammer curls should not only a go-to bicep builder however one of the crucial efficient and versatile arm actions you may embody in your coaching.
This isn’t nearly aesthetics. Hammer curls goal extra muscular tissues than most individuals understand, and so they do it in a manner that helps real-world energy, joint well being, and efficiency throughout sports activities.
What Are Hammer Curls?
Hammer curls are a variation of the normal bicep curl, carried out with a impartial grip. Meaning your palms face one another all through the motion. Think about holding a dumbbell in order that the dumbbell head and your forearm kind the form of a hammer. That’s the place the title comes from.
Not like a daily bicep curl, which entails turning the wrist right into a supinated place, hammer curls hold the wrist impartial. This small shift fully modifications the muscle recruitment sample, making hammer curls a particularly efficient higher arm and forearm train.
And all you want is a pair of dumbbells.
Begin along with your arms hanging naturally at your aspect, holding the dumbbells as proven. Then raise them to your chest, retaining your wrists impartial, neither underhanded nor overhanded to the highest of the motion.
Then management the discharge so your arms transfer on the identical tempo again to your sides.
Muscle tissue Labored in Dumbbell Hammer Curls
Most individuals assume hammer curls solely work the biceps. That’s solely a part of the image.
While you carry out hammer curls, you’re coaching each heads of the biceps: the brief head and the lengthy head. The lengthy head is emphasised extra as a result of impartial grip, which helps construct arm width and enhance the looks of your arms from the aspect.
Extra importantly, hammer curls strongly activate two different main muscular tissues:
- Brachialis: This can be a deep muscle positioned beneath the biceps. It’s the strongest elbow flexor within the arm. Because it grows, it pushes the bicep up, creating the look of a bigger, fuller higher arm.
- Brachioradialis: This muscle runs down the highest of your forearm. It contributes to the thick, muscular forearm look seen in elite lifters. Hammer curls goal the brachioradialis successfully, making your arms look extra full from wrist to shoulder.
By coaching hammer curls constantly, you aren’t simply isolating the biceps. You might be strengthening your complete elbow flexor chain, which helps stronger efficiency in compound lifts and athletic actions.
Why HC Exercises Enhance Efficiency
In case you are a powerlifter, strongman competitor, or area sport athlete, you already know the way essential arm stability, grip energy, and elbow well being are. Hammer curls assist develop all of these.
Take into consideration what number of sport-specific actions contain pulling, lifting, or carrying with a impartial grip. Hammer curls immediately prepare these mechanics. They reinforce purposeful energy that carries over to your deadlift, rows, and even urgent actions.
As well as, hammer curls are extra joint-friendly than many widespread bicep workouts. Supinated curls typically trigger wrist or elbow discomfort for lifters, particularly beneath heavy weight. A impartial grip locations much less stress on the wrist and elbow joints whereas nonetheless delivering sturdy muscle activation.
Ought to You Swing the Weights?
This may sound controversial, however I don’t thoughts somewhat swing within the hammer curl — particularly for extra skilled lifters.
Why? As a result of even for those who use momentum to deliver the load up, the actual profit comes from controlling the load on the way in which down. That’s the eccentric section, and it’s the place many of the muscle-building stimulus happens.
In the event you swing the load up after which sluggish it down beneath management, you’re nonetheless coaching successfully. Eccentric loading is among the most confirmed methods to construct measurement and energy.
So sure, cheat somewhat if wanted. Simply ensure you personal the load on the way in which down.
Hammer Curl Variations
After getting nailed the essential standing hammer curl, listed here are a couple of hammer curl variations to problem your arms and add new stimulus:
- Cheat Hammer Curls: Use some momentum on the way in which up, then decelerate and management the eccentric section. This overloads the muscular tissues for added development.
- Incline Hammer Curls: Carry out the curl whereas leaning again on a bench. This will increase the stretch on the lengthy head of the bicep and modifications the angle of resistance.
- Preacher Hammer Curls: Use a preacher bench and a impartial grip to isolate the arms. This variation removes momentum and requires strict kind.
- Reverse Curls: Use a barbell or EZ bar with an overhand grip. This targets the identical muscular tissues as hammer curls however provides further forearm activation.
Every variation brings distinctive advantages. Rotate them into your routine to keep away from plateaus and hold progressing.
Here is a fast demo of the right way to do cheat curls.
The profit to utilizing a “cheat” hammer curl? It is a great way to get the advantages of the managed downward movement with out difficult the curl itself as a lot. That is particularly helpful for concentrating on the eccentric section (and constructing severe muscle development).
You may discover one key variation lacking from these suggestions. I cowl that in my information on hammer curls vs. bicep curls. Trace: The secret is within the grip, and that modifications which muscular tissues are focused.
Ultimate Ideas on Hammer Curls
If I had to decide on only some workouts for arm growth, hammer curls would undoubtedly be certainly one of them. They’re easy, efficient, and goal extra muscular tissues than most lifters understand.
Whether or not your objective is to construct greater arms, enhance your grip and elbow well being, or increase general higher physique efficiency, hammer curls deserve a spot in your coaching. They’re straightforward to be taught, joint-friendly, and extremely efficient when accomplished with intent.
Hammer curls might not be the flashiest train within the fitness center, however they’re one of the crucial highly effective instruments you need to use to construct sturdy, thick, and purposeful arms.
