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Hammer Curls Build Bigger Arms

Hammer Curls the exercise for bigger arms and building biceps muscle


Hammer Curls draw their name from the hammer-handle-like grip you have on the dumbbell when you perform them, but the label suits the exercise in more ways than one. This move will absolutely hammeryour arm muscles, especially your biceps. If you’re looking for a way to blow up your upper arms, Hammer Curls will get you there.

You can do Hammer Curls in five simple steps (they’re also demonstrated in the video above):

  • Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your sides
  • Keeping your torso stationary, flex at the elbow to raise the dumbbells towards your shoulders
  • Stop just short of the dumbbell touching your shoulder. Hold at the top of the position for a moment
  • Return the dumbbells to the starting position in a controlled manner to complete one rep
  • You can also perform Alternating Hammer Curls by curling one arm at a time

Hammer Curls help build the brachialis and brachioradialis in a way other curl variations simply do not, allowing you to develop additional strength and size. Working the brachialis is particularly important if you’re looking to beef up your guns.

There are a few different variations of Hammer Curls you can also utilize in your training.

Seated Hammer Curls are simply Hammer Curls performed from a seated position. This variation may help you keep your torso stationary throughout the movement (as long as the seat you’re using has back). You can also perform Rope Cable Hammer Curls, a variation where you use the rope attachment on a cable machine instead of traditional dumbbells. This can be handy if you don’t have access to dumbbells. Lastly, there are Swinging Hammer Curls. This movement differs from traditional Hammer Curls in that the shoulder rotates during the movement. 

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