Hammer Curls

The Power of Hammer Curls When it comes to building strong and defined biceps, Hammer Curls are a standout exercise. They are a variant of the traditional bicep curl but performed with a neutral grip, palms facing inwards. This simple twist in grip makes a world of difference in targeting the brachialis, a muscle that runs beneath the biceps, contributing to optimal upper arm size and definition.

Why Incorporate Hammer Curls? Hammer Curls are an excellent exercise to incorporate into your arm workout routine. They are effective for building biceps, increasing arm strength, and enhancing grip strength. The unique grip used in this curl targets the brachialis muscle, which often gets neglected in standard bicep exercises. By strengthening this muscle, you can improve the overall appearance of your arms and enhance your lifting capabilities in other exercises.

Proper Form is Key When performing Hammer Curls, it’s crucial to use proper form. Start by holding a dumbbell in each hand with a neutral grip, palms facing your sides. Keep your elbows close to your body. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Hold the contraction at the top for a moment and then slowly lower the weights back to the starting position. Remember to keep your wrists straight throughout the movement.

Including Them in Your Routine You can include Hammer Curls in your routine as part of an arm-focused workout or even in a full-body workout. They’re versatile and can fit into various training plans. Whether you’re new to exercising or a seasoned lifter, these curls can be a great addition to help you achieve stronger and more defined arms.

 

A diverse group of individuals performing various hammer curl variations with different gym equipment like dumbbells, resistance bands, and cable machines

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Man performing dumbbell hammer curl for arm workout

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Athlete performing Hammer Curls with dumbbells, showcasing proper technique and form

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