Hammer Curl Guide: How to Master Dumbbell Hammer Curls

The hammer curl, also known as the dumbbell hammer curl or the neutral grip dumbbell curl, is a strength training exercise that targets your biceps and forearms. The hammer curl varies from the traditional bicep curl by using a neutral grip with your palms facing each other during the full range of motion. With proper form, hammer curls can promote upper body stability and arm strength.

There are several benefits of regularly performing hammer curls.

1. 1. Hammer curls work multiple muscles in your arm. While the traditional bicep curl targets the short head of the biceps brachii, the hammer curl offers a more comprehensive arm exercise, activating the long head of the biceps brachii and the brachialis, or elbow flexor muscles.
2. 2. Hammer curls develop your grip strength. By activating the brachioradialis muscle in your forearm, hammer curls improve your grip strength. Good grip strength is essential for managing compound exercises like pull-ups and deadlifts.
3. 3. Hammer curls put less stress on your wrist. As opposed to traditional bicep curls, hammer curls keep your wrist in a neutral position throughout the movement, putting more emphasis on your forearm and less on your wrist.

For the hammer curl, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions

1. 1. Grab two dumbbells and stand with your feet shoulder-width apart and a slight bend in your knees. Your posture should be tall with your shoulders over your hips. = Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your weight should be evenly distributed along each entire foot. Grip the floor with your feet to create a stable foot position.
2. 2. Hold the dumbbells by your sides with your palms facing your legs. Your arms should be long with a slight bend in your elbows. Pretension your shoulders and hips while engaging your core. All repetitions should begin from this position.
3. 3. While keeping your upper arms still, squeeze your bicep and begin to bend your elbows.
4. 4. Bend your elbows until your lower arms contact your upper arms. The dumbbells should finish close to your shoulders without contacting your shoulders.
5. 5. Squeeze your biceps and pause for a second at the top of the movement.
6. 6. Slowly straighten your elbows to return to the starting position.
7. 7. Come to a complete stop at the bottom before beginning another repetition.

Once you’ve incorporated hammer curls into your bodybuilding routine, consider trying these four variations.

1. 1. Alternating hammer curls: Perform this variation by lifting one arm at a time, allowing you to focus on your lifting form during a unilateral movement.
2. 2. Incline hammer curls: Perform incline hammer curls on an incline bench. This variation stretches the bicep muscles even more, as it allows for a greater range of motion.
3. 3. Kettlebell hammer curls: Perform this variation with either one or two kettlebells. Be sure to use lighter weights at first, as this variation puts additional strain on your forearms.
4. 4. Rope cable hammer curls: Another more advanced variation, rope cable hammer curls use a cable machine to keep constant tension on your biceps during the full range of motion.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.