What are Hammer Curls good for and are they better than bicep curls? [Video]

Hammer curls are a great workout for the biceps. The swung elbows of a hammer curl are a sign of poor form.

Hammer curls are an effective way to target the biceps. If done properly, hammer curls will help you gain a firmer grip and more muscular forearms. Typically, three to five sets of 12-20 reps are suitable for increasing biceps endurance. Hammer curls can also improve wrist strength and stabilize your joints. Those with limited wrist flexibility and upper body strength should focus on alternating hammer curls with lighter versions. 

In this article we will cover:

  • What kind of exercise are hammer curls?
  • What are hammer curls good for?
  • How to perform hammer curls?
  • Are hammer curls better than bicep curls?

Hammer curls are a good workout that you can be modified to your fitness level and individual preference. In the beginning, it is better to start with lighter weights and work your way up as you develop your strength and technique. If you already have adequate strength and technique, you can use dumbbells or a rope extension attached to a cable pulley system. But if you are not yet strong enough to use dumbbells, you can use any neutral object, such as a towel. Hammer curls require a neutral grip, meaning your palms should face each other while the weight of the implement pulls down. 

Hammer curls improve wrist stability and strengthen the upper arm. Perform hammer curls by squeezing the biceps and slowly returning the weights to the sides. You should complete two or three sets of 8 to 12 reps of each arm. If you find this exercise difficult, you may want to consider using a preacher bench or an angled cushioned armrest. This will allow you to isolate the upper arm while minimizing the risk of tendinitis.

Hammer curls are great for developing bigger arms and are a must-have exercise in your weekly workout routine. They place significant stress on the wrists and elbows and are an excellent way to build muscle and strength. These exercises can be performed one arm at a time and help you identify your weak spots. Hammer curls improve your coordination and help you find out what you need to improve. When you complete a set, feel your biceps and forearms.

Hammer curls can be performed with several weights. You can use either a barbell or a weighted dumbbell. In both cases, you should be able to reach the desired tension while you perform these exercises. Hammer curls are the most common exercise for building big biceps. Hammer curls should not be confused with biceps extensions. You should avoid hammer curls if you have weak biceps or are not strong enough to handle them.

What are hammer curls good for?

Hammer curls are an excellent way to build denser, more muscular arms. The arms of strength athletes are a source of pride for most. Strength-training the biceps can be extremely important for powerlifters and strongmen. Both powerlifting and deadlifts use their biceps to exert enormous strain on the joints. Hammer curls help strengthen and fortify these muscles, preventing elbow and shoulder joint injuries.

Hammer curls target the biceps and brachialis muscles in the forearm. The brachialis is larger than the biceps and is located underneath the upper arm muscle. Hammer curls can be particularly effective for people with a limited range of motion or who need to increase the strength of their lower arm. They may also improve the strength of your grip. If you're a bodybuilder, hammer curls should be a part of your routine.

How to perform hammer curls?

Firstly, make sure to perform the exercise in proper form. Kneel or stand with your legs about hip-width apart, palms facing in. Use biceps strength to lift the weight to your shoulders, keeping your shoulders back and down. Slowly lower the weights to your sides, then repeat the exercise. A good starting point is performing two to three sets of ten or twelve reps.

You can modify the weights and form of hammer curls to your fitness level. Start with lighter dumbbells and gradually work up to heavier weights. Make sure you alternate arms throughout the exercise to prevent injury. Cable machines and resistance bands are a great way to do hammer curls. They work the same muscles and are a great way to tone your entire arm. 

Hammer Curls 2
The advantages of using a cable pulley system include constant resistance, ease of use, and easy swapping of the weights. Hammer curls can also be performed with any neutral object. Hammer curls require a neutral grip, palms facing each other, and the weight of the implement should pull down on the arms. While bicep curls are easy to perform, beginners should stick with light weights to avoid over-working their shoulder muscles. Hammer curls are great for developing the bicep peak.

Cross-body hammer curls are more difficult than standard hammer curls. While the biceps and triceps are the main focus of hammer curls, they also work the forearms. Cross-body hammer curls also involve the shoulder muscles and the core. Because of the increased difficulty of cross-body hammer curls, they are harder to perform. Nonetheless, they are a tremendous bicep-building exercise and will definitely help you build thicker arms.

Are hammer curls better than bicep curls?

Hammer curls are a variation of the classic biceps curl. Instead of using a neutral grip, they hold the weight vertically, minimizing stress on the wrist and forearm as you increase the weight. Hammer curls may be easier to tolerate than traditional biceps curls. And because they target both upper and lower biceps, hammer curls can be more effective at adding mass. 

Hammer curls target the biceps, brachialis, and other arm muscles, increasing strength and stability. The neutral grip of hammer curls helps prevent injury to the wrists and enables you to lift heavier weights. Hammer curls are also an excellent option for developing aesthetically appealing arms. In addition to being more effective than traditional bicep curls, hammer curls are more accessible than bicep curls.

Standard bicep curls are primarily used for building upper arm muscles. Hammer curls, on the other hand, isolate only the biceps' long head, but still involve shoulder usage. They are also ideal for developing wrist strength and flexibility. Hammer curls also improve grip strength and endurance. Since they target more muscles than just the biceps brachii they also develop the brachioradialis, the bicep's outer part, while barbell curls are more suitable for biceps.

Key takeaways:

  • Hammer curls target the biceps and brachialis muscles in the forearm. Besides, they improve the strength of your grip and your wrists.
  • Hammer curls require a neutral grip, palms facing each other, and the weight of the implement should pull down on the arms. 
  • The neutral grip of hammer curls helps prevent injury to the wrists and enables you to lift heavier weights.