Dumbbell curls build big, powerful biceps. Yet a hammer curl, a slight variation on the standard curl, can provide added benefits thanks to a neutral wrist position maintained throughout the arm movement. The hammer curl gets its name from the wrist being positioned much in the same way it is held when swinging a hammer.
Identification
To perform a hammer curl, stand with your feet shoulder-width apart and your arms at your sides with a dumbbell in each hand. Hold the dumbbells so your palms face your thighs, keeping the wrists in a neutral position. While inhaling, curl the dumbbell in your right hand up toward your shoulder. Keep your upper arm stationary and only move the forearm. Raise the weight until the dumbbell touches your shoulder or your bicep fully contracts. Now exhale and slowly lower the weight back to the starting position. Repeat with the left arm. Perform at least 10 repetitions with each arm for a good biceps workout.
Variations
You may perform hammer curls standing or sitting. Hammer curls may also be performed with alternating arms, like described in Section 1, or with both arms at once. Most weightlifters prefer to work one arm at a time to focus their full attention on each bicep.
Benefits
Unlike a standard curl, which mainly taxes the biceps, a hammer curl will also target the forearm muscles, especially the brachialis muscles that run along the top of the forearms and into the upper arms. The muscles of the shoulder and back must also fire to stabilize the shoulder joint during the exercise. Due to the position of the dumbbell, the hammer curl even keeps the bicep fully contracted longer, resulting in quicker muscle building. The hammer curl also provides a welcome change of pace from standard curls, adding variety to your workout and testing the arm in different angles to build muscles more efficiently.
Considerations
When performing hammer curls, keep your elbows locked at your sides. If you find you're lifting your elbows during the curl, it means you're straining and should reduce the dumbbell's weight. Also, keep your posture straight and don't lean back. You want to curl the dumbbells with just your biceps and not your entire body. And remember to perform the hammer curls in a slow, controlled motion. You never want to swing the arms. Keep the elbows locked and the upper arms stabilized for maximum benefit.
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