Hammer Curls: Learn Proper Form to Maximize Your Results

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.Hammer Curls: Learn Proper Form to Maximize Your Results

1. 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.
2. 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.
3. Lower the weights to return to the starting position.

When performing hammer curls, contract your abdominal muscles to keep your lower back from moving as you raise and lower weights.Hammer Curls: Learn Proper Form to Maximize Your Results

Benefits of Hammer Curls

Because the biceps brachii are so apparent on the front of the body, they are sometimes referred to as “vanity muscles.” Hammer curls strengthen these muscles.The biceps are a common target for those who want to appear more muscular and athletic.

Within the body, biceps brachii is an elbow flexor because it is responsible for the bending movement at the elbow joint. It also helps to rotate (supinate) the forearm.

In everyday movements, strong biceps help you lift and carry heavy objects.Other arm-based tasks like moving objects across your body or closing a door are made easier by these muscles.

One exercise that can help strengthen your biceps muscles and give them more shape and strength is the hammer curl.It could also aid in improving grip strength and wrist stability if you incorporate it into your workout routine.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. Continue to alternate 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.

We’ve tried, tested, and reviewed the best weight benches. If you’re in the market for a weight bench, explore which option may be best for you.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. Lift the weights to your shoulders, then lower them back down.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. Hold briefly, stand back up, and return the weights to your side.

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.

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.

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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.

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.

Keep your elbows in a stable, fixed position and concentrate on moving only the lower arm during hammer curls. If you can’t lift weight without moving your elbow, the weight is too heavy.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.

Try performing two sets of seven to 10 repetitions when you initially start. After your strength and flexibility increase, start adding repetitions. Next, raise the 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.