It’s one of the most common hammer curl mistakes, and results in engaging other muscles, which then means that the work is shifted from the biceps. It is not uncommon to find that your elbows float out to your sides when performing this exercise, but you should correct this mistake as soon as you notice it. Go for a set of heavier dumbbells to increase the challenge if you’re finding the exercise too easy, and ensure that you’re moving in a slow and controlled manner.
Therefore, many people perform it too quickly, which in turn means that they are working against less resistance. This exercise uses a relatively small range of motion. So, pick a weight that allows you to perform the hammer curl exercise correctly. It is not a good idea to use momentum to move the weights, as it takes the tension away from the biceps and places it elsewhere. If the dumbbells that you’re using are too heavy for you, this will likely result in you swinging them throughout the movement. If so, be sure to check out some of our other exercise guides below: Secondary Muscles: Brachialis, brachioradialis Like this exercise?
Hammer curls how to#
Now that we’ve answered the popular question of what is a hammer curl? and talked a little bit about what it can do for your body, it’s time to learn how to perform this exercise!įeel free to download our FREE 16 Week Home Strength Training Programme before jumping in. If you’re in need of some ideas when it comes to the nutrition side of things, be sure to check out OriGym’s personal trainer meal plan for food tips and recommendations.
So, if you’re looking for an exercise that will help you to build muscle mass (alongside a good diet of course), we would highly recommend the hammer biceps curl.
Hammer curls professional#
Larsson et al in Muscle Hypertrophy in Bodybuilders, this is how professional bodybuilders build muscle mass:Ĭompetitive bodybuilding requires repeated activation and overloading of muscles comprising the entire body. It’s simple to execute, which also means that it’s easy to use progressive overload when performing this exercise. When it comes to building muscular hypertrophy and strength, the hammer curl exercise is one of the most popular exercises amongst bodybuilders and regular weightlifters. It differs from the regular bicep curl, as it involves an overhand grip with a pronated wrist, as opposed to an underhand grip. The bicep hammer curl exercise is a classic weightlifting exercise known for predominantly targeting the long head of the biceps, as well as some of the muscles within the forearms (but more on that later). Interested in working within the fitness sector? Take a look at our range of REPs accredited personal trainer courses here, or download our course prospectus before we jump straight in! What is a Hammer Curl? We have even included clear demonstration images and videos, so that you don’t have to worry about proper hammer curl form next time you visit the gym. Searching for an in-depth guide to hammer curls? If so, you’ll be glad to know that OriGym have compiled everything that you need to know in one place, from the hammer curl muscles worked to all of the different variations of the exercise.
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