A hammer curl is a variation of the biceps curl and targets muscles in the upper and lower arm. While this exercise is almost always performed with a dumbbell, you can do it with cables or bands. Hammer curls are a great addition to your upper-body strength routine.Hammer Curls: Learn Proper Form to Maximize Your Results
How to Do Hammer Curls
Stand with your legs straight (but not stiff or locked) and knees aligned under the hips. Your arms are at your side with a dumbbell in each hand, the weights resting next to the outer thigh. Your palms are facing the thighs, thumbs facing forward, and shoulders relaxed.
- Bend at the elbow, lifting the lower arms to pull the weights toward the shoulders. Your upper arms are stationary and the wrists are in line with the forearms.Hammer Curls: Learn Proper Form to Maximize Your Results
- Hold for one second at the top of the movement. Your thumbs will be close to the shoulders and palms facing in, toward the midline of your body.
- Lower the weights to return to the starting position.
Engage your abdominals throughout hammer curls to prevent movement in the lower back as you lift and lower weights.Hammer Curls: Learn Proper Form to Maximize Your Results
Benefits of Hammer Curls
Hammer curls work the biceps brachii, considered a “vanity muscle” because it is easily visible on the front of your body.1 People looking to get a muscular appearance often target the biceps for a more athletic look.
Because it is in charge of bending the elbow joint, the biceps brachii is an elbow flexor in the body. Moreover, rotating (supinately) the forearm is beneficial.Hammer Curls: Learn Proper Form to Maximize Your Results
Having powerful biceps aids in lifting and carrying big objects throughout daily activities. Other arm-based tasks like moving objects across your body or closing a door are made easier by these muscles.
Hammer curls are one way to build stronger biceps muscles and provide greater definition and increased strength.3
Marcolin G, Panizzolo FA, Petrone N, et al. Differences in electromyographic activity of biceps brachii andIncluding it in your exercise program may also help increase wrist stability and grip strength. Hammer Curls: Learn Proper Form to Maximize Your Results
Other Variations of Hammer Curls
You can modify hammer curls to better align with your fitness level and goals.
Alternating Hammer Curls
If you try hammer curls and find they’re too challenging to maintain proper form, try alternating. Instead of lifting both arms simultaneously, lift the right arm and lower, then lift the left and lower. Keep switching sides.
Incline Hammer Curls
Another variation is to use a seated incline bench to perform hammer curls. When seated, the starting position places the arms behind your hips and helps to reduce shoulder involvement. Otherwise, the same movements apply. Lift the weights to the shoulders before lowering them again.
The best weight benches have been put to the test, tried, and reviewed. Look into which weight bench would be the greatest fit for you if you’re in the market for one.Hammer Curls: Learn Proper Form to Maximize Your Results
Preacher Hammer Curls
Some exercisers use a preacher bench to perform hammer curls. A preacher bench is an angled, padded armrest that allows you to hold the upper arm in an isolated position so you can lift more weight and better target the biceps.
Adjust the padded armrest so its top is just touching your armpits. Rest your upper arms against the padding, extend your elbows, and hold the weights so your palms face each other.The weights should be raised to your shoulders and then lowered again. Hammer Curls: Learn Proper Form to Maximize Your Results
Hammer Curls Power Squat
Make hammer curls more challenging by adding a squat. This helps you work your legs and glutes while also working your arms. After lifting the weights to the shoulders, drop into a squat position. After a few moment, release the weights and stand back up
Hammer Curls: Common Mistakes
Avoid these common errors to keep hammer curls safe while maximizing their effectiveness.
Using Momentum
Using momentum decreases your ability to build strength during hammer curls. Swinging motions may also put you at higher risk for injury because you lose control when momentum takes over.
You can tell if you’re using momentum if you start hammer curls by leaning forward slightly and bringing the weights behind your hips. This body position helps you to wind up for the workload.Hammer Curls: Learn Proper Form to Maximize Your Results
Using momentum is frequently an indication of excessive weightlifting. If you find yourself tiring out before every rep, lighten the load and concentrate on your form.
5 Health-Related Components of Fitness
Curling Too Fast
Hammer curls employ a relatively small range of motion, so it’s easy to rush through this exercise and use quick movements, especially during the lowering phase.Hammer Curls: Learn Proper Form to Maximize Your Results
Taking your time on the way up and down allows you to control the movements and focus on form. Slowing your movements also adds more challenge because you must engage your muscles for a longer time.
Curling too fast can also be a sign that you’re not lifting enough weight. Both the concentric or shortening phase (when you lift the weight) and the eccentric or lengthening phase (when you lower the weight) should last about two breaths.Hammer Curls: Learn Proper Form to Maximize Your Results
Floating Elbows
It’s easy to allow the elbows to float away from the body during hammer curls. While this engages other muscles in the lift, such as the deltoids (shoulders), the more you engage other muscles the less you target the biceps.
During hammer curls, maintain a fixed, steady elbow position and focus solely on moving the lower arm. The weight is too heavy if you can’t raise it without using your elbow.Hammer Curls: Learn Proper Form to Maximize Your Results
Safety and Precautions
While hammer curls are appropriate for most exercisers, those with lower arm injuries (such as carpal tunnel syndrome) may need an alternate exercise or modification.
Tension in the biceps indicates that the movement is working and effectively targeting your upper-arm muscles. However, stop if you feel pain when performing hammer curls.
When first starting, try two sets of 7 to 10 repetitions each. As you get stronger and more flexible, add repetitions first. Then add more weight.Hammer Curls: Learn Proper Form to Maximize Your Results
If you are new to this or any weight training exercise, try the movements without weight (or with very little weight) to get comfortable with the movement. You can also work with a fitness trainer to get tips and advice.
