HAMMER CURL

Learn How To Do Hammer Curl And Its Benefits

HOW TO DO HAMMER CURL

Hammer Curl: Sculpting Strong Arms with a Neutral Grip

The hammer curl is a potent strength training exercise primarily focusing on the upper arm's biceps muscles. This exercise entails gripping a weight in each hand with a neutral grip, palms facing each other, and then curling the weights upward toward the shoulders. The neutral grip uniquely targets the brachioradialis muscle, situated in the outer forearm, which assists in elbow joint flexion.

The hammer curl can be executed using various equipment like dumbbells, kettlebells, or resistance bands, offering versatility to incorporate it into your workout routine for enhanced arm strength and size.

How to do:

1. Maintaining Proper Posture:

Stand or sit with an upright posture, holding a weight in each hand with a neutral grip, palms facing each other.
Ensure your arms are fully extended, hanging naturally by your sides.

2. Alternating Arm Motion:

Begin by exhaling and curling one weight towards your shoulder, while the other weight remains extended and relaxed by your side.
At the peak of the motion, contract your biceps, fully engaging the muscles.

3. Controlled Descent:

Inhale and gradually lower the weight back to the initial position.
Keep your elbow close to your body, maintaining control throughout the movement.

4. Repeat with the Opposite Arm:

Proceed to repeat the motion with your other arm, curling the weight towards your shoulder while keeping the other arm extended and relaxed.

5. Alternate Arms:

Continue this alternation, curling one weight at a time while keeping the opposite arm extended and relaxed by your side.

MUSCLE GROUPS

Primary:

Biceps

Equipment:

Dumbbells

Hammer Curl Benefits

1. Activation of the Brachioradialis Muscle:

The hammer curl uniquely targets the brachioradialis muscle, which runs from the lower end of the humerus bone to the radius bone in the forearm. This muscle plays a pivotal role in elbow flexion and is integral for lifting and carrying objects. The hammer curl, employing a neutral grip, places a greater emphasis on the brachioradialis muscle, resulting in heightened activation and recruitment.

2. Biceps Muscle Activation:

The hammer curl activates the biceps muscle, although to a lesser extent compared to a traditional bicep curl. The biceps muscle runs from the shoulder to the elbow, facilitating elbow joint flexion and forearm rotation. During the hammer curl, the biceps muscle acts in synergy with the brachioradialis, delivering additional support and assistance throughout the exercise.

3. Forearm Muscles Engagement:

Beyond the brachioradialis and biceps muscles, the hammer curl engages forearm muscles, including the flexor carpi radialis and extensor carpi radialis. These muscles aid in wrist and forearm stabilization during the exercise, preserving proper form and alignment.

4. Activation of the Brachialis Muscle:

The brachialis muscle, located in the upper arm, plays a crucial role in elbow flexion. Although the neutral grip in the hammer curl primarily targets the brachioradialis, the brachialis muscle is also actively involved in lifting the weight. Activating the brachialis muscle is essential for overall upper arm strength and size enhancement, as well as promoting functional strength for daily activities. Incorporating exercises like the hammer curl, which target the brachialis muscle, can prevent muscle imbalances and foster comprehensive muscle development.