{"id":161053,"date":"2022-05-11T11:48:37","date_gmt":"2022-05-11T16:48:37","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=161053"},"modified":"2022-11-07T23:39:00","modified_gmt":"2022-11-08T04:39:00","slug":"hammer-curl","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/hammer-curl\/","title":{"rendered":"How to Do the Hammer Curl for Bigger Biceps and Forearms"},"content":{"rendered":"<p>Bigger, stronger arms are usually high on the list of priorities for some lifters, even if they half-whisper it for fear of being labeled \u201ca bodybuilder,\u201d as if there\u2019s anything wrong with training specifically to <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" data-lasso-id=\"105615\">add muscle<\/a>.<\/p>\n<p>While there are countless varieties of curls to <a href=\"https:\/\/breakingmuscle.com\/barbell-curl\/\" data-lasso-id=\"119168\">work the biceps<\/a> with <a href=\"https:\/\/breakingmuscle.com\/best-landmine-exercises\/\" data-lasso-id=\"119169\">different angles or equipment<\/a>, most lifters overlook how simply holding a dumbbell differently can affect muscle recruitment and overall growth.<\/p>\n<p>The hammer curl uses a simple thumbs-up position to more directly work the forearm muscles and emphasize a different part of the biceps, leading to more growth, <a href=\"https:\/\/breakingmuscle.com\/best-arm-workouts\/\" data-lasso-id=\"105616\">bigger arms<\/a>, and a stronger grip. Here\u2019s why this fundamental dumbbell curl shouldn\u2019t be overlooked.<\/p>\n<ul>\n<li><a href=\"#1\"><strong>How to Do the Hammer Curl<\/strong><\/a><\/li>\n<li><a href=\"#2\"><strong>Hammer Curl Mistakes to Avoid<\/strong><\/a><\/li>\n<li><a href=\"#3\"><strong>Benefits of the Hammer Curl<\/strong><\/a><\/li>\n<li><a href=\"#4\"><strong>Muscles Worked by the Hammer Curl<\/strong><\/a><\/li>\n<li><a href=\"#5\"><strong>Who Should Do the Hammer Curl<\/strong><\/a><\/li>\n<li><a href=\"#6\"><strong>How to Program the Hammer Curl<\/strong><\/a><\/li>\n<li><a href=\"#7\"><strong>Hammer Curl Variations<\/strong><\/a><\/li>\n<li><a href=\"#8\"><strong>Hammer Curl Alternatives<\/strong><\/a><\/li>\n<li><a href=\"#9\"><strong>Frequently Asked Questions<\/strong><\/a><\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor1how-to-do-the-hammer-curl\"><strong><a id=\"1\" class=\"linkj\"><\/a><\/strong>How to Do the Hammer Curl<\/h2>\n<p>There\u2019s a good chance that anyone who\u2019s picked up a pair of dumbbells has performed a hammer curl, or something that was supposed to be a hammer curl. It\u2019s an instinctive movement that can be made even more effective when following some simple technique guidelines.<\/p>\n<h3 id=\"step-1-grab-dumbbells-correctly\">Step 1 \u2014 Grab Dumbbells Correctly<\/h3>\n<figure id=\"attachment_161058\" aria-describedby=\"caption-attachment-161058\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161058\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1862256259.jpg\" alt=\"Woman in home gym standing holding dumbbells\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1862256259.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1862256259-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161058\" class=\"wp-caption-text\">Credit: antoniodiaz \/ Shutterstock<\/figcaption><\/figure>\n<p>Begin standing with a pair of dumbbells at your sides with your palms facing your body and your thumbs pointing forward. Rather than gripping directly in the center of the handle, slightly offset your grip to have your pinky near the lower weight plate. This requires greater grip and forearm recruitment during the exercise. (You can center your hand on the handle if you prefer.) Flex your triceps to ensure a straight arm and fully locked out starting position.<\/p>\n<p><strong>Form Tip: <\/strong>The offset grip slightly shifts the dumbbell\u2019s center of gravity forward and requires you to squeeze harder during each rep to maintain control of the weight. Gripping with a standard, perfectly centered grip requires less gripping strength. Offsetting your grip to have your thumb touching the top weight requires even less grip strength. Experiment with each slight variation as a way of adjusting the exercise\u2019s intensity.<\/p>\n<h3 id=\"step-2-curl-the-dumbbells-to-your-shoulders\">Step 2 \u2014 Curl the Dumbbells to Your Shoulders<\/h3>\n<figure id=\"attachment_161059\" aria-describedby=\"caption-attachment-161059\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-161059 size-full\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1981554038.jpg\" alt=\"Woman at home performing dumbbell curl\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1981554038.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1981554038-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161059\" class=\"wp-caption-text\">Credit: antoniodiaz \/ Shutterstock<\/figcaption><\/figure>\n<p>Bend your knees slightly, pull your shoulder blades back, and flex your abs to ensure an upright posture. Flex your biceps to curl the weight to your front deltoids.<\/p>\n<p>The \u201chammer curl\u201d gets its name from the visual cue of hammering a nail, so keep your wrists neutral, your palms facing each other, and your fingers in a vertical line throughout the exercise. As the weights approach your shoulders, allow your elbows to come forward slightly, letting the dumbbells touch the front of your shoulders.<\/p>\n<p><strong>Form Tip:<\/strong> With most curls, the elbows should remain pinned to your ribs for optimal tension. However, the hammer curl significantly recruits the long head of the biceps, which also plays a role in moving the upper arm at the shoulder. Allowing the elbows to come forward, slightly, by moving at the shoulder lets the long head contract even more strongly. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4555617\/\" data-lasso-id=\"105617\">1<\/a>) Don\u2019t allow the shoulder movement to become a wild swing. Use a controlled motion.<\/p>\n<h3 id=\"step-3-lower-to-full-extension\">Step 3 \u2014 Lower to Full Extension<\/h3>\n<figure id=\"attachment_161060\" aria-describedby=\"caption-attachment-161060\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161060\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1649241631.jpg\" alt=\"Muscular woman in gym performing dumbbell curl\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1649241631.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1649241631-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161060\" class=\"wp-caption-text\">Credit: Jasminko Ibrakovic \/ Shutterstock<\/figcaption><\/figure>\n<p>Once the weights touch your shoulders, reverse direction. Keep your hands pointed in the same direction, with your palms facing each other and your fingers stacked vertically. Lower the weights under control until your arms are fully extended in the starting position.<\/p>\n<p><strong>Form Tip:<\/strong> Resetting at the bottom of each rep and achieving a full stretch by contracting the triceps may seem like \u201cresting\u201d the biceps, but it allows a maximum range of motion which contributes to overall growth. It also helps to prevent cheating by making it more difficult to swing the weights into a curled position.<\/p>\n<h2 id=\"sc-namejump-anchor2hammer-curl-mistakes-to-avoid\"><strong><a id=\"2\" class=\"linkj\"><\/a><\/strong>Hammer Curl Mistakes to Avoid<\/h2>\n<p>The hammer curl may seem like a simple movement, which it certainly is, but that means there\u2019s even less reason to cheat and less room for error. Here are the most common technique errors.<\/p>\n<h3 id=\"rotating-your-hands\">Rotating Your Hands<\/h3>\n<p>A \u201chammer curl\u201d with your hands positioned any way other than thumbs-up is no longer a hammer curl. Changing your hand and wrist position isn\u2019t necessarily wrong, it\u2019s just a different exercise emphasizing different muscles.<\/p>\n<figure id=\"attachment_161061\" aria-describedby=\"caption-attachment-161061\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161061\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_2127784385-1.jpg\" alt=\"Man in gym performing dumbbell curl in mirror\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_2127784385-1.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_2127784385-1-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161061\" class=\"wp-caption-text\">Credit: TheCorgi \/ Shutterstock<\/figcaption><\/figure>\n<p>It\u2019s like performing a <a href=\"https:\/\/breakingmuscle.com\/bench-press\/\" data-lasso-id=\"105618\">barbell flat bench press<\/a>, but gripping the bar with your hands nearly touching instead of being slightly outside shoulder-width. It\u2019s still a valid exercise, but it\u2019s now a <a href=\"https:\/\/breakingmuscle.com\/close-grip-bench-press\/\" data-lasso-id=\"157541\">close-grip bench press<\/a> which emphasizes the triceps, not a barbell flat bench press which emphasizes the chest.<\/p>\n<p>The same principle applies to hammer curls; it&#8217;s meant to be done with your hands vertical and your palms facing each other. A different grip creates a different exercise.<\/p>\n<p><strong>Avoid It:<\/strong> Make sure you\u2019re doing hammer curls, not pronated (palms down) curls, supinated (palms up) curls, or an angled grip in-between. Keep the \u201chammering a nail\u201d visualization on your mind. You wouldn\u2019t, couldn\u2019t, and shouldn\u2019t hammer a nail with an angled swing, so be sure to keep your thumbs up.<\/p>\n<h3 id=\"swinging-your-body\">Swinging Your Body<\/h3>\n<p>One of the most common mistakes with hammer curls is swinging your torso to bring the weights up from the bottom. Not only does this increase strain on the lower back, but it reduces biceps activation by starting the exercise with momentum rather than muscular strength.<\/p>\n<figure id=\"attachment_161062\" aria-describedby=\"caption-attachment-161062\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161062\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_678799867.jpg\" alt=\"Muscular shirtless man performing dumbbell curl\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_678799867.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_678799867-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161062\" class=\"wp-caption-text\">Credit: Jasminko Ibrakovic \/ Shutterstock<\/figcaption><\/figure>\n<p>Upper body swinging can sometimes be caused by trying to lift too heavy, but many lifters instinctively swing their body for every rep of every set regardless of the weight, as if it\u2019s the way the exercise \u201cshould\u201d be done.<\/p>\n<p>This unconscious movement is an indicator that they\u2019re not treating the hammer curl with the same deliberate intention as they likely do for <a href=\"https:\/\/breakingmuscle.com\/front-squat\" data-lasso-id=\"105619\">squats<\/a>, <a href=\"https:\/\/breakingmuscle.com\/deadlift\/\" data-lasso-id=\"105620\">deadlifts<\/a>, or other more involved exercises.<\/p>\n<p><strong>Avoid it:<\/strong> Begin each rep from a strict upright posture with your arms at your sides, your abs tense, and your shoulders pulled back. Bracing and contracting your abs while curling can make upper body swinging more noticeable and more preventable. Raising the weights at a slightly slower speed will also discourage swinging.<\/p>\n<h2 id=\"sc-namejump-anchor3benefits-of-the-hammer-curl\"><strong><a id=\"3\" class=\"linkj\"><\/a><\/strong>Benefits of the Hammer Curl<\/h2>\n<p>The hammer curl recruits the muscles of the upper arm as well as the lower arm, delivering more overall results than many other curl variations.<\/p>\n<figure id=\"attachment_161063\" aria-describedby=\"caption-attachment-161063\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161063\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_2032608116.jpg\" alt=\"Man in gym performing curl with two dumbbells\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_2032608116.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_2032608116-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161063\" class=\"wp-caption-text\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n<p>The increased muscle activation and potential for relatively heavier weights make the hammer curl suitable for a wide variety of goals.<\/p>\n<h3 id=\"bigger-biceps\">Bigger Biceps<\/h3>\n<p>Because the biceps are responsible for elbow flexion (curling and bending), the biceps are directly activated during hammer curls. This makes them a key player to <a href=\"https:\/\/breakingmuscle.com\/how-to-build-big-arms\/\" data-lasso-id=\"105830\">adding size to your upper arms<\/a>.<\/p>\n<h3 id=\"bigger-forearms\">Bigger Forearms<\/h3>\n<p>Few lifters do direct forearm work, but hammer curls are a simple and effective way to build the muscles below the elbow as well as above it. The neutral (thumbs up) hand position increases stress on several muscles of the forearm compared to supinated (palms up) curls.<\/p>\n<h3 id=\"increased-grip-strength\">Increased Grip Strength<\/h3>\n<p>Building a stronger grip can not only carryover to improvement in other exercises, it has also been associated with improved overall health. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6778477\/\" data-lasso-id=\"105621\">2<\/a>) Hammer curls are an efficient way to improve grip strength without needing to add specific grip-building exercises into your <a href=\"https:\/\/breakingmuscle.com\/20-minute-workouts\/\" data-lasso-id=\"119170\">general workout<\/a> program.<\/p>\n<h2 id=\"sc-namejump-anchor4muscles-worked-by-hammer-curl\"><strong><a id=\"4\" class=\"linkj\"><\/a><\/strong>Muscles Worked by Hammer Curl<\/h2>\n<p>Curls are to bigger biceps what coffee is to mornings \u2014 simply necessary. The hammer curl, however, works more than just the biceps.<\/p>\n<figure id=\"attachment_161068\" aria-describedby=\"caption-attachment-161068\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161068\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_657941473.jpg\" alt=\"Muscular arm in shadows holding dumbbell\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_657941473.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_657941473-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161068\" class=\"wp-caption-text\">Credit: Improvisor \/ Shutterstock<\/figcaption><\/figure>\n<p>The specific hand position recruits a variety of muscles in the upper and lower arm, making it an important addition to an arm workout.<\/p>\n<h3 id=\"biceps-brachii\">Biceps Brachii<\/h3>\n<p>The biceps brachii is \u201cthe biceps muscle\u201d on the front of the upper arm. It\u2019s composed of two separate heads, the long head on the outer part of the biceps and the short head found running along the inner part of the biceps.<\/p>\n<p>Both heads are connected to the elbow, with the short head attaching to the upper arm bone and the long head attaching to the shoulder blade just behind the shoulder joint. Because of this, both parts of the biceps are involved in flexing or bending the elbow, and the long head is also activated when raising the arm at the shoulder. Both heads are also strongly activated when rotating the wrist palm up and palm down (supination and pronation).<\/p>\n<h3 id=\"brachialis\">Brachialis<\/h3>\n<p>The brachialis is considered a \u201chidden\u201d muscle because it\u2019s not often visible and is located beneath biceps brachii, near the elbow. When the brachialis increases in size, it can essentially \u201cpush\u201d the biceps higher, contributing to a larger arm size overall.<\/p>\n<p>Its primary function is to flex and bend the elbow and it is not involved in supination or pronation. For this reason, a neutral-grip (palms facing each other) puts the brachialis in a strong mechanical position. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551630\/\" data-lasso-id=\"105622\">3<\/a>) This is also why you can typically use more weight with any neutral-grip curling, rowing, or pulling compared to a pronated or supinated grip.<\/p>\n<h3 id=\"brachioradialis\">Brachioradialis<\/h3>\n<p>The brachioradialis runs along the thumb-side of the forearm, contributing significant muscle size particularly near the elbow. It stabilizes the forearm during arm movement and directly acts as an elbow flexor.<\/p>\n<h3 id=\"forearms\">Forearms<\/h3>\n<p>The wrist flexors make up the bulk of the lower arm on the palm-side of the forearm, while the wrist extensors are found on the top side of the forearm. Both muscles are heavily involved in any grip-intensive exercise, like the hammer curl. The wrist flexors work actively to hold the weight in place while the wrist flexors provide stability.<\/p>\n<h2 id=\"sc-namejump-anchor5who-should-do-the-hammer-curl\"><strong><a id=\"5\" class=\"linkj\"><\/a><\/strong>Who Should Do the Hammer Curl<\/h2>\n<p>The hammer curl isn\u2019t just used for increasing arm size. It certainly does play a big role in arm training, but it also carries over to help other lifts, making it useful for <a href=\"https:\/\/breakingmuscle.com\/how-to-build-strength\/\" data-lasso-id=\"105623\">strength-focused lifters<\/a> as well as those prioritizing muscle size.<\/p>\n<h3 id=\"lifters-training-for-more-muscle\">Lifters Training for More Muscle<\/h3>\n<p>The hammer curl will help to pack size onto your arms, including the often neglected forearms. While some lifters may be reluctant to include direct arm training in their workout due to time or efficiency concerns, the hammer curl is an excellent choice to reap maximum size benefits from just one exercise.<\/p>\n<h3 id=\"lifters-training-for-strength\">Lifters Training for Strength<\/h3>\n<p>Stronger arms and a stronger grip can carry over to any exercise that puts weight in your hands. Having a more secure grip on the bar, regardless of the specific exercise, can help to improve bar control and stability. A stronger grip also directly benefits all types of pulling exercises, from deadlifts and <a href=\"https:\/\/breakingmuscle.com\/pull-up\/\" data-lasso-id=\"105624\">pull-ups<\/a> to barbell or dumbbell rows.<\/p>\n<h2 id=\"sc-namejump-anchor6how-to-program-the-hammer-curl\"><strong><a id=\"6\" class=\"linkj\"><\/a><\/strong>How to Program the Hammer Curl<\/h2>\n<p>Just because it\u2019s an \u201carm curl\u201d doesn\u2019t mean the hammer curl should be treated with light weights and high reps. Here\u2019s how to fit hammer curls into your plan for better results.<\/p>\n<h3 id=\"heavy-weight-low-to-moderate-reps\">Heavy Weight, Low to Moderate Reps<\/h3>\n<p>Because the hammer curl uses a neutral-grip, the arms are put into a significantly stronger pulling position than if the hands were palm-up. This lets you move heavier weights without sacrificing technique. <strong>Four to five sets of six to eight reps<\/strong> turns the hammer curl into a serious strength-builder without needing to swing the weights around.<\/p>\n<h3 id=\"moderate-weight-moderate-reps\">Moderate Weight, Moderate Reps<\/h3>\n<p>Training hammer curls with a classic bodybuilding-style approach using <strong>three to four sets of 8 to 12 reps<\/strong> is a reliable way to build arm size with this fundamental exercise. This type of workout should deliver an excellent pump in the forearms and biceps.<\/p>\n<h2 id=\"sc-namejump-anchor7hammer-curl-variations\"><strong><a id=\"7\" class=\"linkj\"><\/a><\/strong>Hammer Curl Variations<\/h2>\n<p>The hammer curl is primarily unique for its specifically neutral hand position. There are several simple and effective variations of the basic hammer curl to fine-tune the results to your specific needs.<\/p>\n<h3 id=\"single-arm-hammer-curl\">Single-Arm Hammer Curl<\/h3>\n<p>Training unilaterally (one side at a time) allows you to use a slightly heavier weight in either hand compared to lifting both sides together. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4314602\/\" data-lasso-id=\"105625\">4<\/a>) Training each side separately also allows you to more specifically address natural strength discrepancies, since one side of the body is typically stronger than the other.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"One Arm Dumbbell Hammer Curl\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_sbDv6hSmUQY\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FsbDv6hSmUQY%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/sbDv6hSmUQY\" \/><meta itemprop=\"duration\" content=\"PT27S\" \/><meta itemprop=\"uploadDate\" content=\"2019-12-05T01:34:51Z\" \/><\/div><div id=\"lyte_sbDv6hSmUQY\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FsbDv6hSmUQY%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">One Arm Dumbbell Hammer Curl<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/sbDv6hSmUQY\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FsbDv6hSmUQY%2F0.jpg\" alt=\"One Arm Dumbbell Hammer Curl\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"One Arm Dumbbell Hammer Curl\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>Another significant benefit of the single-arm hammer curl is stricter technique. Specifically, by bracing the non-working arm on the back of a bench, upright post, or stable object, you can create more stability and ensure that you don&#8217;t use any upper-body momentum.<\/p>\n<h3 id=\"cable-rope-hammer-curl\">Cable Rope Hammer Curl<\/h3>\n<p>Curling using a cable provides constant tension and increases the overall muscle-building stimulus. The rope attachment allows you to use a neutral-grip, compared to straight-bar attachments.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Cable Rope Hammer Curls\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_iOwrtesXiDw\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FiOwrtesXiDw%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/iOwrtesXiDw\" \/><meta itemprop=\"duration\" content=\"PT39S\" \/><meta itemprop=\"uploadDate\" content=\"2017-07-19T13:01:17Z\" \/><\/div><div id=\"lyte_iOwrtesXiDw\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FiOwrtesXiDw%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Cable Rope Hammer Curls<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/iOwrtesXiDw\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FiOwrtesXiDw%2F0.jpg\" alt=\"Cable Rope Hammer Curls\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Learn More About Working With Nikkiey @ WarriorBabe: https:\/\/warriorbabe.com\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>Cable hammer curls also make it more difficult to cheat with your torso because the cable disperses much of the momentum that would be moving the weight and keeps stress on the target muscles.<\/p>\n<h3 id=\"pinwheel-curl\">Pinwheel Curl<\/h3>\n<p>The pinwheel curl, sometimes called the cross-body curl, changes the range of motion by sliding the weight across the body rather than remaining extended in front. This slightly shortened range of motion changes the stress on the muscles, recruiting the brachialis and further emphasizing the long head of the biceps.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"How To Do Cross Body Hammer Curl | Exercise Demo\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_buP9fSqWcw4\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FbuP9fSqWcw4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/buP9fSqWcw4\" \/><meta itemprop=\"duration\" content=\"PT45S\" \/><meta itemprop=\"uploadDate\" content=\"2021-01-07T17:17:33Z\" \/><\/div><div id=\"lyte_buP9fSqWcw4\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FbuP9fSqWcw4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">How To Do Cross Body Hammer Curl | Exercise Demo<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/buP9fSqWcw4\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FbuP9fSqWcw4%2F0.jpg\" alt=\"How To Do Cross Body Hammer Curl | Exercise Demo\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Cross Body Hammer Curls are a highly effective exercise for building strength and muscle mass in the upper arms. Plus, they are fun and easy to execute despite being a staple bodybuilding exercise! Set Up: You will only need a single dumbbell to perform this exercise, which is one of the best bicep building exercises. Be wise while choosing the weight of the dumbbell; choose it according to your capacity and strength. Starting Position: - Stand with your back straight, and your feet at around hip-width apart. - Hold the dumbbell with an overhead grip in the hand you wish to work with first (your palm should be facing inwards), and ensure that it is resting just above your thigh. - You may find it useful to tuck your opposite arm behind your back for added support. - Ensure that your elbow is in a comfortable position and close to your side, so that you are able to keep it in a stable position throughout the exercise. Execution: - Inhale before you begin the exercise, and stand tall with your core tight and your back straight. - Exhaling as you do so, curl the dumbbell up towards your opposite shoulder, paying particular attention to keeping your elbow in a stable and fixed position. - Stop when your elbow is at a 90-degree angle, and hold your position for at least two seconds. - Slowly bring the dumbbell back towards the starting position, until your arm is extended again. Keep a slight bend in your arm to maintain a good level of resistance. - Repeat! Common Mistakes to Avoid: - Failing to keep the back straight. If you arch your back at any point during this exercise, the weight can cause imbalance and therefore result in lower back pain. You should ensure that your back remains straight at all times to gain all of the necessary benefits from this exercise, which happens to be one of the best bicep free weight exercises, and to avoid injury. - Allowing your elbow to move. Since this is the cross-body version of the hammer curl and is therefore performed with your elbow in a more forward position, you should take extra care to ensure that it doesn\u2019t move at any point during the exercise. It should remain in a fixed position through both the concentric and eccentric phases to maximise the benefits that you recieve, especially since this is one of the best bicep weight exercises. Benefits of this Exercise: - Since this exercise uses a neutral grip rather than an underhand grip, it chiefly targets the long head of the biceps as well as the brachialis and brachioradialis; making it one of the best bicep brachialis exercises. It is therefore effective for toning both the upper arm and the forearms alongside regular bicep curls, and is also a great option for those looking to switch up their arms workouts to avoid a plateau. It is one of the great exercises for the bicep. - This is also one of the best bicep isolation exercises since it works one arm at a time, and therefore allows the user to pay extra attention to form and overall exercise execution. Some would argue that this exercise makes it easier to manage elbow positioning and keep it in a secure position throughout the movement.\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>Because the weight is closer to your body\u2019s center of gravity, a heavier weight can be used compared to standard hammer curls. Pinwheel curls are typically done one arm at a time or alternating arms with each repetition.<\/p>\n<h2 id=\"sc-namejump-anchor8hammer-curl-alternatives\"><strong><a id=\"8\" class=\"linkj\"><\/a><\/strong>Hammer Curl Alternatives<\/h2>\n<p>Most lifters can be overwhelmed with curling options. Here are a handful of options to incorporate in addition to, or instead of, the hammer curl.<\/p>\n<h3 id=\"supinating-curl\">Supinating Curl<\/h3>\n<p>The classic supinating curl involves rotation during the exercise, beginning with the weights facing the body in the bottom and the palms facing up in the top position. This recruits both heads of the biceps brachii more significantly because they work to rotate the forearm.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"W8TRAIN EXERCISE INDEX: Supinated Dumbbell Curls - Build Bigger Biceps with Full Range of DB Motion\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_IElr6SrzI_4\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIElr6SrzI_4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/IElr6SrzI_4\" \/><meta itemprop=\"duration\" content=\"PT59S\" \/><meta itemprop=\"uploadDate\" content=\"2021-02-10T18:13:07Z\" \/><\/div><div id=\"lyte_IElr6SrzI_4\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIElr6SrzI_4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">W8TRAIN EXERCISE INDEX: Supinated Dumbbell Curls - Build Bigger Biceps with Full Range of DB Motion<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/IElr6SrzI_4\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIElr6SrzI_4%2F0.jpg\" alt=\"W8TRAIN EXERCISE INDEX: Supinated Dumbbell Curls - Build Bigger Biceps with Full Range of DB Motion\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"W8TRAIN HAS CLOSED - you can support John at his channel: https:\/\/www.youtube.com\/channel\/UCH8jYO-Cx7J11GlynE8mcUg?sub_confirmation=1 For lifting gear and to support this channel go to https:\/\/w8train.com\/ The W8TRAIN EXERCISE INDEX is a tool for you to quickly learn the basics of any exercise in the gym. Leave any questions below, and if you have a requested exercise we would love to hear it! To work with me one on one go to: https:\/\/w8train.com\/coaching https:\/\/www.facebook.com\/w8train https:\/\/www.instagram.com\/w8train_official\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>By focusing on \u201ctwisting the pinky up\u201d at the top of the curl, the biceps contract fully. Most lifters are surprised by the intense muscle activation from this simple technique adjustment.<\/p>\n<h3 id=\"reverse-dumbbell-curl\">Reverse Dumbbell Curl<\/h3>\n<p>Reverse dumbbell curls use a palms-down grip throughout the exercise. This de-emphasizes the biceps brachii and puts increased muscular stress on the brachioradialis, brachialis, and wrist extensors.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"How to do dumbbell reverse curls\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_uiH-2J85mzI\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FuiH-2J85mzI%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/uiH-2J85mzI\" \/><meta itemprop=\"duration\" content=\"PT56S\" \/><meta itemprop=\"uploadDate\" content=\"2016-09-14T19:51:31Z\" \/><\/div><div id=\"lyte_uiH-2J85mzI\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FuiH-2J85mzI%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">How to do dumbbell reverse curls<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/uiH-2J85mzI\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FuiH-2J85mzI%2F0.jpg\" alt=\"How to do dumbbell reverse curls\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"how to do reverse dumbbell curls\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>This overlooked exercise is an excellent choice for prioritizing lower arm size and strength, because the biceps are not significantly activated.<\/p>\n<h3 id=\"incline-curl\">Incline Curl<\/h3>\n<p>The incline curl is a bodybuilding staple. Using a high-angle incline bench allows the arms to stretch behind the torso in the bottom position, which significantly activates the long head of the biceps.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Incline Bicep Curls\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_X_VnFh4eqck\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FX_VnFh4eqck%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/X_VnFh4eqck\" \/><meta itemprop=\"duration\" content=\"PT59S\" \/><meta itemprop=\"uploadDate\" content=\"2022-02-20T05:59:42Z\" \/><\/div><div id=\"lyte_X_VnFh4eqck\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FX_VnFh4eqck%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Incline Bicep Curls<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/X_VnFh4eqck\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FX_VnFh4eqck%2F0.jpg\" alt=\"Incline Bicep Curls\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Incline Bicep Curls\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>Incline curls also encourage strict form, due to the stretch in the bottom position as well as the fully supported seat back which helps to prevent swinging. Be sure not to lean forward, which reduces the incline and defeats the purpose of the exercise. Keep your head and shoulders in contact with the pad.<\/p>\n<h2 id=\"sc-namejump-anchor9faqs\"><strong><a id=\"9\" class=\"linkj\"><\/a><\/strong>FAQs<\/h2>\n<p><strong>How many different curls should I do in each workout?<\/strong><\/p>\n<p>Programming direct arm training, like curls, into a workout plan means walking a fine line between efficiency and effectiveness. Few lifters need to dedicate a huge chunk of time (multiple exercises on multiple days per week) to training arms. However, the other extreme (zero direct arm training) can compromise results and eventually lead to arms that do require a significant amount of attention.<\/p>\n<p>Generally speaking, if your goal is to build larger arms, incorporating one or two different exercises two to three days per week should be sufficient, depending on your overall training split and the specific sets and reps. If your goal is primarily strength, not size, directly training biceps with one or two exercises once or twice per week can be an effective and efficient plan.<\/p>\n<p><strong>Why does my elbow hurt during the exercise?<\/strong><\/p>\n<p>If hammer curls aggravate pre-existing elbow pain, you\u2019re likely not keeping your wrists in a neutral position during the curl. By rotating the wrist palm up or palm down, you may be increasing strain on the tendons and supportive tissues of the elbow.<\/p>\n<p>Reduce the weight and focus on maintaining a vertically stacked hand when raising and lowering the weight. Lifting with a slower tempo can also help to dial in perfect technique.<\/p>\n<h2 id=\"pick-up-the-hammer-curls\">Pick Up The Hammer Curls<\/h2>\n<p>To paraphrase an old saying, \u201cWhosoever performs hammer curls, if they be consistent, shall possess bigger and stronger arms.\u201d It\u2019s a useful lift for physique-focused lifters as well as performance-based lifters, and is an ideal choice for blending size and strength into a single arm exercise.<\/p>\n<h2 id=\"references\">References<\/h2>\n<ol>\n<li>Chalmers PN, Cip J, Trombley R, et al. Glenohumeral Function of the Long Head of the Biceps Muscle: An Electromyographic Analysis. <em>Orthop J Sports Med<\/em>. 2014;2(2):2325967114523902. Published 2014 Feb 26. doi:10.1177\/2325967114523902<\/li>\n<li>Bohannon RW. Grip Strength: An Indispensable Biomarker For Older Adults. <em>Clin Interv Aging<\/em>. 2019;14:1681-1691. Published 2019 Oct 1. doi:10.2147\/CIA.S194543<\/li>\n<li>Plantz MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [Updated 2022 Feb 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551630\/<\/li>\n<li>Costa E, Moreira A, Cavalcanti B, Krinski K, Aoki M. Effect of unilateral and bilateral resistance exercise on maximal voluntary strength, total volume of load lifted, and perceptual and metabolic responses. <em>Biol Sport<\/em>. 2015;32(1):35-40. doi:10.5604\/20831862.1126326<\/li>\n<\/ol>\n<p><em>Featured Image: MDV Edwards<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Bigger, stronger arms are usually high on the list of priorities for some lifters, even if they half-whisper it for fear of being labeled \u201ca bodybuilder,\u201d as if there\u2019s anything wrong with training specifically to add muscle. While there are countless varieties of curls to work the biceps with different angles or equipment, most lifters overlook how simply&#8230;<\/p>\n","protected":false},"author":1479,"featured_media":161064,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4693,4653],"tags":[4724,2353,4730,245],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Do the Hammer Curl for Bigger Biceps and Forearms - Breaking Muscle<\/title>\n<meta name=\"description\" content=\"Blacksmiths and superheroes aren&#039;t the only ones putting hammers to good use. 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