![]() That the hand happens to be turned a different direction makes very little difference. These three muscles are responsible for flexing the arm to bring the hand closer to the body. ![]() These are the very same muscles worked by traditional barbell or dumbbell curls. Hammer curls work the biceps brachii (long and short heads), brachialis, and brachioradialis. They’re all related to the natural orientation of the hand and forearm during the hammer curl: We’ll call out what we think are the three stand-out benefits. The same muscles work the physiology of the muscles, tendinous insertions, and forearm rotation are what subtly differentiate the hammer curl from other types of curls. Once you understand the nuances, you’ll be empowered to insert them into your workout routine in ways to get the most from them. Hammer curls deliver the same basic exercise benefits as palms-up biceps curls. Regardless of what equipment you have or don’t have, there will no doubt be a way for you perform a hammer curl one way or the other!Įach variation has its own advantages and disadvantages and today we detail every single one of them for you.Īny of: dumbbells, bench, resistance bands, hammer curl machine, tricep bar, barbell, weight plates, kettlebell, TRX suspension trainer ![]() As a result of this, hammer curls are great for developing overall arm mass. We counted 20 hammer curl variations, varying by type of equipment you can use, rep scheme, and stance.Īll hammer curl variations are especially useful for working the muscles around the elbow and forearm, whether it’s bulk you want, or just shape and tone.Īs opposed to the palms-up bicep curl which mainly recruits the two biceps heads, hammer curls on the other hand, additionally work the brachioradialis a bit more because it is aligned perpendicular to gravity. They have a lot of advantages, not the least of which is the number of ways you can do them. Hammer curls are a popular permutation of the biceps curl and one of the resistance exercises proven to shape and build the anterior upper arms. ![]()
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