Curling weights typically involves exercises bringing your hand toward your shoulder by bending your elbow. This typically works the muscles around the elbow like the biceps, brachioradialis and forearms. There are three different hand grip combinations that are used for curls and each variation targets the muscles in the biceps and supporting muscles in various ways. There is also an exercise that includes a combination of all three hand positions.
Hammer Curl
The hammer curl requires both the brachioradialis and biceps brachii muscles to contract while performing the curl motion. Hammer curls are performed by grabbing a pair of dumbbells with a neutral grip so that your palms are facing inward. You should be standing tall with your arms to the sides of your body. Now, lift the weights up by rotating your forearm toward your upper body but keeping your elbow stationary. Once the dumbbells are a few inches away from your shoulder, hold for a brief moment and then relax your arms back to the sides of your body.
Standard Curl
The standard curl keeps the emphasis on your biceps brachii muscles. This particular curl variation is performed by grabbing a pair of dumbbells with a natural underhand grip. Allow your arms to hang naturally to the sides of your body and keep your elbows close to the sides of your body. Contract your biceps and bring your forearms and the weights toward your shoulder by bending at your elbow joint. Make sure your elbow stays close to the side of your body throughout the lift. Lower the weights back to the initial position after the dumbbells have gotten to within 2 to 3 inches of your shoulders.
Reverse Grip Curl
The reverse curl places the most emphasis on your brachioradialis muscles while getting some support from your biceps and brachialis muscles. This variation of the curl requires you to grab the dumbbells with a reverse, or overhand, grip. From a standing position, allow your arms to hang down toward the sides of your body. While keeping your elbows tight to the sides of your body, lift the weights up by bringing your forearms toward your upper arm. Keep lifting the weight up until the weights and your wrist are 1 to 2 inches from your shoulder. Hold this position briefly and then relax your arms until they reach the initial position.
Zottman Curl
The Zottman curl uses a combination of all three grips so that your brachioradialis, bicep brachii and brachialis muscles all get worked throughout the lift. Start by grabbing the dumbbells with an overhand grip. Stand up and allow your arms to hang toward the floor. Bring the weight toward your shoulder like a normal curl; however, as you bring the weight upward, rotate your wrists so that your thumbs rotate away from your body. As you turn them you will eventually assume a hammer and then a standard curl grip. You will finish the lifting portion with a standard grip so that the dumbbells are a few inches away from your shoulder. Hold briefly, and then return the weight to the starting position by rotating your wrists back to the reverse grip and allowing your forearms to relax back toward the floor.
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