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Common arm workout movements include "barbell curl", "preacher curl", and "hammer curl" and so on. Among them, the "hammer curl" can not only exercise our biceps but also stimulate the "brachial muscles". Maybe fitness novices have never heard of the "brachialis" muscle, which grows on the outer side of the upper arm, at the junction of the biceps and triceps. Training this muscle can not only bring out the beauty of the biceps and triceps but also enhance the sense of the line of our arm muscles.


What is a hammer curl?


hammer curl IFAST


Hammer curl is a typical weightlifting workout that mainly targets the biceps and forearms. This exercise is performed using dumbbells, which can strengthen the three largest muscles in the front of the upper arm. To get all the benefits of exercise, make sure not to lean back or swing the weight.


What muscle does hammer curl work?


hammer curl muscle workout



Hammer curl is a trump card exercise that exercises the biceps and forearm at the same time. The hammer curl can stimulate the brachialis muscles in isolation, usually called the outer upper arm. The long and short heads of the biceps, the anterior deltoid, the upper and middle trapezius, the levator scapula, the flexor carpi radialis, and the extensor carpi radialis all play a stabilizing role. These stabilizing muscles help you maintain the correct posture and movement, and at the same time stabilize your joints through the contraction.


How to do a hammer curl?


hammer curl IFAST


  1. Stand upright, hold a dumbbell in each hand, and hang your arms naturally at both sides of your body, elbows against your body, palms facing each other. This is the starting position of the action.
  2. Keep the upper arm fixed, contract the biceps to curl the dumbbell upwards, and exhale at the same time. Until the biceps are contracted to the limit, the dumbbells are at shoulder height.
  3. Stay at the top for a while, feel the contraction of the biceps, then slowly return the dumbbell to the starting position and inhale at the same time.


Hammer curl tips:

  1. Avoid borrowing force: In the hammer curl, you can choose a heavier weight than the curl. Keep muscle contraction in the hammer curl, do not use force, control the speed of movement, and do not use inertia to complete the action.
  2. The elbows are close to the sides of the body: During the whole process, the elbows are always close to the sides of the body. Choose the right weight to help you focus on stimulating the target muscles.
  3. Tighten the waist and abdomen core: during the whole exercise, tighten the waist and abdomen core and keep the back straight.
  4. Position of holding dumbbells: Do not hold your hands in the middle of dumbbells, you can hold them on top of dumbbells.
  5. Maintain peak contraction: Maintaining at the top for 3-5 seconds can increase the intensity of training. Fully squeeze the biceps, which can increase the time of muscle contraction and obtain more significant progress.
  6. Number of sets and repetitions: It is generally recommended to do 2-3 sets, 6-12 per set. If you want to develop strength, you can use weights. The heavier the weight, the fewer the repetitions. This exercise can perform more weight than dumbbells. Curls are heavier.
  7. Rest time: Your reps should be inversely proportional to the rest time between groups. The lower the repetition, the longer the rest period. The more repetitions, the shorter the rest period.


If we want our arms to be stronger, apart from practicing the biceps and triceps, we cannot ignore the training of the brachial muscles. Hammer curls are one of the few movements that can truly exercise the brachial muscles. Of course, It can also exercise our biceps, so it is necessary to add hammer curls to all arms training.


Benefits of the hammer curl


hammer curl ifast


Hammer curl exercises the biceps. This muscle is considered a "vanity muscle" because it is easy to see in the front of the body. People who want a muscular appearance usually target their biceps for a more sporty appearance.

In the body, the biceps is the elbow flexor-which means it is responsible for the bending movement of the elbow joint.

In daily exercise, strong biceps can help you lift and carry heavy objects. These muscles also help other arm-based movements, such as closing doors or pulling objects toward or through the body.

Hammer curls are a way to exercise stronger biceps and provide better clarity and increased strength. 3 Incorporating it into your exercise program may also help increase wrist stability and grip strength.


Hammer curl variations

Change things by incorporating changes in hammer curls into your daily activities: seated hammer curls (curls two weights at a time or at a time, as described above), inclined hammer curls (lying face up on a 45-degree tilt On a bench, let your arms hang to one side), then cross your body with hammer curls (alternatively curl each dumbbell to the opposite shoulder).


Related More:

Bicep curl guide
Dumbbell curl
Barbell curl
EZ bar curl
Preacher curl
Reverse curl
Zottman curl
Concentration curl

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