Arms

Hammer Curl

Boost your arm strength and definition.

Hammer Curls are a fantastic exercise to add to your arm workout routine, focusing on building strength and definition in your biceps and forearms. Unlike traditional bicep curls, hammer curls involve holding the dumbbells with a neutral grip, which can help reduce strain on your wrists and elbows.

This exercise primarily targets the brachialis and brachioradialis muscles, contributing to a fuller, more balanced arm appearance. By incorporating hammer curls into your routine, you can enhance your grip strength and improve your overall arm endurance.

Hammer Curls are often recommended for those looking to prevent injuries, as they promote balanced muscle development and joint stability. Whether you're a beginner or a seasoned gym-goer, this exercise is a great way to diversify your arm training and achieve those toned, strong arms you’re aiming for.

How to do Tips

Body Part: Arms
Level: Beginner
Muscles: Biceps
Brachialis
Forearms
Modality: Isolation
Direction: Pull
Equipment: Dumbbell
Goal: Hypertrophy

How to do:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides. 2. Keep your palms facing each other and your elbows close to your body. 3. Curl the weights by bending your elbows, bringing the dumbbells up towards your shoulders. 4. Pause briefly at the top, then slowly lower the weights back to the starting position. 5. Repeat for the desired number of reps.

Tips:

- Keep your elbows close to your body to maximize bicep engagement. - Avoid swinging the weights; use controlled movements. - Exhale as you lift the weights and inhale as you lower them. - Start with lighter weights to focus on form before increasing resistance.