Biceps have a reputation as being just mirror meat.
But far more than just a vanity muscle, your biceps support the health of your shoulders and elbows.
who competes in powerlifting.
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(Spoiler alert: Popeye arms don’t happen by accident!)
Need more reason to add hammer curls to your workout routine?
Below, learn everything there is to know about the exercise.
What Are Hammer Curls?
Also known as the neutral-grip biceps curl, hammer curls are a biceps curl variation.
Think about the way you’d hold a hammer if you were going to decimate a nail.
Palm perpendicular to ground, right?
That’s exactly how your hands should be positioned during a hammer curl.
So, while traditional biceps curls build that baseball-like mound of muscle, the hammer curl builds yourentireupper arm.
What Other Muscles Does The Hammer Curl Work?
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Hammer Curl Benefits
The first benefit is obvious: Hammer curls build strong, sculpted biceps.
Why does this matter?
Because heavier weight usually translates togreater muscle growth, hammer curls may actually result in faster arm gains.
Hammer curls are also especially great for working your forearm andgrip strength, says Nikolajev.
These muscles come in handy for all of the aforementioned day-to-day moves, she says.
“And it’s important for protecting the forearm against carpal tunnel syndrome symptoms.
Basically, big biceps = big brains.
You also have the option to curl both arms at the same time or to alternate them.
The risk of messing up the movement is higher when alternating arms, according to Nikolajev.
That’s why she recommends starting with the double-arm hammer curl.
Start standing in an athletic position, feet shoulder-width apart.
Hold a light dumbbell in each hand with straight arms in a neutral grip, palms facing each other.
Tuck ribs to brace core and squeeze glutes to start.
D.Pause, then lower the dumbbells back down to sides with control.
This could put your back in a not-so-great position.
If you notice your body is making a “C” shape while you’re doing these, stop.
Decrease the amount of weight you’re using and take another crack.
Or, return to double arm hammer curls.
Hutchins recommends starting conservatively.
Play with time under tension.
But so is going as fast as possible for as long as possible with a very light weight.
That’s why she recommends varying time under tension.
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3.
Don’t only do hammer curls.
When it comes to muscle health and integrity, symmetry is the name of the game.
Eventually try alternating hammer curls.
