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Hammer Curls - What They Are and How to Do Them

Hammer curls are a popular exercise that focuses on building the muscles in your forearms and biceps. This exercise is commonly performed with dumbbells, but it can also be done with a barbell or resistance bands. In this article, we will cover what hammer curls are, how to do them correctly, and alternative methods for advanced gym users.

What is a Hammer Curl?

A hammer curl is a variation of the bicep curl exercise that targets the brachialis muscle in the forearm. This muscle is located in the upper arm between the biceps and triceps muscles. Hammer curls are a great exercise for building forearm strength and improving grip strength.

How to do Hammer Curls Correctly

Here's how to perform a hammer curl correctly:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inwards, towards your body.
2. Keep your back straight, shoulders relaxed, and elbows close to your body.
3. Slowly raise the dumbbells towards your shoulders by bending your elbows.
4. Pause for a moment at the top of the movement, and then slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.

It's important to remember to keep your wrists straight and your elbows stationary throughout the exercise. Avoid swinging your arms or using momentum to lift the weights.

Alternative Methods for Advanced Gym Users

For those looking to take their hammer curls to the next level, here are some alternative methods:

1. Barbell Hammer Curls - This exercise is similar to the dumbbell hammer curl, but it is performed with a barbell instead. Hold the barbell with an overhand grip and lift it towards your shoulders, keeping your elbows close to your body. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
2. Reverse Grip Barbell Curls - This exercise targets the brachialis muscle and is similar to the hammer curl. However, instead of holding the dumbbells with a neutral grip, you'll hold the barbell with an underhand grip. Lift the barbell towards your shoulders, keeping your elbows close to your body. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
3. Resistance Band Hammer Curls - This exercise is great for those who prefer to work out at home or on the go. Attach a resistance band to a stationary object and hold the handles with your palms facing inwards. Keep your elbows close to your body and lift the handles towards your shoulders. Lower the handles back down to the starting position and repeat for the desired number of repetitions.

In conclusion, hammer curls are a great exercise for building forearm and bicep strength. By using proper form and incorporating alternative methods, you can take your hammer curls to the next level and achieve your fitness goals.