Do you want stronger, more defined arms? Then the hammer curl is an exercise you absolutely would want to include in your training routine. This variation of the classic bicep curl is not only effective but also surprisingly versatile. In this blog, you’ll learn everything about what a hammer curl is, which muscles it targets, how to perform it correctly, the different variations, and why you should try it at ProFit Gym.
What are hammer curls?
The hammer curl is an isolation exercise that targets both the upper and lower arms. Unlike the traditional bicep curl, where your palms face upwards, hammer curls will have your palms face each other, as if you were holding a hammer, hence the name.
Thanks to this neutral grip, the focus shifts from the traditional biceps to the deeper, often overlooked arm muscles. As a result, you build strength and add extra volume to your arms.
Which muscles do you train with hammer curls?
The hammer curl is highly effective because it engages multiple muscle groups simultaneously:
- Brachialis: this muscle lies beneath your biceps. Training it pushes the biceps up, making your upper arms appear larger.
- Brachioradialis: an important forearm muscle that supports grip strength and pulling movements.
- Biceps brachii: although slightly less active than in traditional curls, this muscle still plays a supporting role during the exercise.
This combination of muscle activation makes the hammer curl perfect for a complete arm workout.
Want to train your arms even more effectively? Check out our guide to the best bicep exercises.
How to perform a hammer curl
Proper technique is essential to achieve optimal results and prevent injuries. Here’s how to do it right:
- Stand upright holding a dumbbell in each hand, palms facing each other.
- Pull your shoulder blades slightly back and engage your core.
- Move only your forearms upwards, keeping your elbows close to your torso.
- Stop just before the dumbbells reach your shoulders and briefly squeeze your biceps.
- Slowly and with control, lower the weights back down.
Important tips:
- Choose a weight that allows you to maintain proper form.
- Avoid using momentum from your back or shoulders.
- Exhale as you lift and inhale as you lower the weight.
- Maintain balance in your routine by combining hammer curls with other top dumbbell exercises.
Different variations of hammer curls
Variety is key if you want to keep challenging your muscles. Fortunately, there are several variations of the hammer curl to mix into your routine:
1. Standing hammer curl
The standard version, performed with both arms simultaneously or alternately. Perfect for building strength and size.
2. Seated hammer curl
Because your body is supported, you avoid compensation, allowing you to place greater emphasis on your arms.
3. Incline hammer curl
Performed on an incline bench, starting with your arms extended behind your body. This increases the stretch and tension in the muscle.
4. Cable hammer curl
Using a rope attachment on the cable machine keeps constant tension throughout the entire movement.
5. Cross-body hammer curl
Instead of curling straight up, you bring the weight diagonally towards the opposite shoulder. This variation increases focus on the brachialis.
Variety in your training is important. You can also explore the best tricep exercises to strengthen your arms in a balanced way.
Train at ProFit Gym
Want to take your arm training to the next level? Then ProFit Gym is the place for you. Our professional trainers are happy to help you perform exercises like the hammer curl correctly. Whether you’re a beginner or an experienced lifter, we’ll create a training plan that fit your goals.
We also offer modern equipment, a motivating environment, and a community of like-minded members. So don’t wait any longer, come and experience the difference for yourself. Check out our memberships today.
