Hammer curl is a variation of the bicep curl that targets the muscles of the bicep curl that target the muscles of the upper and lower arm. This exercise is most effective when performed with dumbbells, alternatively cables or bands can be used. Hammer curl is a great exercise to build upper body strength. It is also known as a natural grip bicep curl, which should be performed at an intermediate level.
Hammer curls are strengthening exercises that help work the biceps and forearms. It differs from the traditional bicep curl because the palms of your hands face each other in this exercise. With proper posture, the hammer curl can help build stability and strength in the upper body and forearms.
Benefits of Hammer Curl
There are several benefits of hammer curl. Regular hammer curlers can benefit from upper body and forearm development. Some of the main benefits of Hammer Curl are as follows:
1. You work several muscles in your arm
Unlike traditional bicep curls, hammer curls target the short head of the biceps brachii. Additionally, hammer curl is an exercise that helps with full arm movement and activates the long head of the biceps brachii and elbow flexors.
2. They help develop grip strength
Brachioradialis is activated in the forearm when the hammer curls are performed. They help improvise grip strength. Good grip strength is very important for exercises like deadlifts and pull-ups.
3. Creates less pressure on the wrist
Unlike traditional bicep curls, hammer curls keep the wrist neutral throughout the movement, which helps emphasize the arms rather than putting pressure on the wrist. In the hammer curl, the arm muscles are activated by the pressure of the dumbbells.
Steps to Hammer Curls
To start hammer curls, you need to use comfortable weights that you can do 2 to 3 sets of 8 to 12 reps with. It's wise to choose weights that can help maintain good form throughout all sets and reps. The steps in this training are as follows:
1. Take two dumbbells and stand hip-width apart. Bend your knees slightly before you begin. The stance should be tall, with shoulders directly over the shoulders and a neutral neck and head position. The chon should remain tucked in throughout the workout to make it feel like an egg is under the chin. Make sure your weight is evenly distributed on your feet and you have good support to have a stable foot position when exercising.
2. Grasp the dumbbells slightly above your shoulders, palms facing forward. The upper arm of the body should be very close to the rib cage. Elbows should point to the floor. This is an ideal starting position for hammer curls. Present your body's shoulders and hips while engaging your core.
3. Keeping your arms still, squeeze your biceps and start bending your elbows.
4. Bend your elbows further until your forearms touch your upper arms. The dumbbells should be closed at the shoulders without staying in proper contact with them.
5. Squeeze your biceps and pause for a second at the end of the exercise movement.
6. Straighten your elbows to return to the original position. Come to a complete stop at the bottom before beginning another rep.
Variations of Hammer Curl
Once the hammer curl is incorporated into the daily bodybuilding training regimen, it is recommended that variations of the hammer curl be considered. These variations are intended to help achieve optimal results as desired by the individual.
1. Alternative hammer curls
This variation is performed by raising one arm at a time. It allows the trainee to focus on the lift form since the movement is unilateral. As you switch arms, be sure to maintain the shape.
2. Oblique hammer curls
Incline hammer curls are performed on an inclined bench. This particular variation of the hammer curl stretches the biceps muscles, allowing a greater range of motion for the exerciser's forearms.
3. Kettlebell Hammer Curls
A trainee can perform this hammer curl variation with one or two kettlebells. Typically, every lifter uses 12-pound weights. If you must drop the weight, make sure you don't lean backwards during the movement. In such circumstances, it's advisable to switch to 10-pound weights as it puts extra stress on the forearms.
4. Rope Cable Hammer Curls
It's another advanced variation of hammer curls in which the lifter uses a cable machine to maintain constant tension on the biceps. This pressure on the bicep muscles is applied throughout the range of motion.
How to train safely and avoid injury
If you have any pre-existing health conditions, it is advisable to consult your doctor before beginning this particular type of exercise. Using the right exercise techniques is very important to avoid injury of any kind. Since hammer curls are an evolution of bicep curls, the help of certified personal trainers is very important. Each individual has their own needs.
It is important to pay close attention to the body when exercising. If you want accurate results and continued strength gains, try to incorporate proper warm-up, rest, and nutrition into your exercise program. It's important to rest about 24 to 48 hours before you start training the same muscle groups so they have enough time to recover. If you feel any pain or discomfort, you should stop the exercise immediately.
The final result
Hammer Curl is suitable for trainees who want to develop their forearm and bicep muscles. Common mistakes a trainee makes when performing hammer curls can be corrected with the guidance of a professional trainer. Also, curling too quickly and floating curls can cause serious injury with this exercise.
In addition to the above variations, one can also do preacher hammer curls and hammer curls power squats. Hammer curl is the best way to build stronger bicep muscles and increase strength. Aside from that, exercisers also benefit from improvised grip strength and wrist stability.
Frequently Asked Questions [FAQs]
1. Why is it important to choose the right weight before starting the exercise?
One should always choose a weight that allows the person to have full control of their body during the training process.
2. What types of equipment can be used in place of dumbbells?
The different types of equipment that can be used alongside free weights include kettlebells, cables and bands, and incline benches.
3. What are the other things to consider when performing hammer curls?
The other things to consider when performing hammer curls are proper warm-up exercises, healthy eating, and good technique.