hammer-curls

Primarily, Hammer Curls target your biceps (Musculus biceps brachii). Additionally, you stimulate your arm flexor (Musculus brachialis) and your upper arm radial muscle (Musculus brachioradialis). The supporting musculature includes the long radial wrist extensor (Musculus extensor carpi radialis longus) and the short radial wrist extensor (Musculus extensor carpi radialis longus). In the background, the so-called little finger extensor (Musculus extensor digiti minimi) also aids in the execution of the movement.

Dumbbell hammer curls while sitting upright

Additionally, there is the option to perform dumbbell exercises while seated with an upright hammer grip. To ensure smooth execution, here is information on body posture and movement execution.

Body position

You position yourself on a dumbbell bench, which is set at approximately a 90-degree angle. In both hands, you hold a dumbbell in a neutral grip. Your feet are firmly on the ground to provide stability. Your back remains upright, the gaze is forward, and the arms hang down at the sides of your body.

Movement Execution

Subsequently, you commence with the exercise. Both the upper arm and body remain motionless as you flex one forearm upward. Following this, you return with this forearm to the nearly extended starting position, while the other arm undergoes the same movement.

Hammer curls with the triceps bar

The triceps bar serves as a fitness tool primarily for strengthening your triceps. There is a rectangular area between the weights. Simultaneously, you can grip the two connecting pieces to train both arms simultaneously. This enables training the upper arms with heavier weights, specifically targeting arm circumference. To make the somewhat unconventional triceps bar training effective, you'll find all relevant information here regarding correct body posture and optimal movement execution.

Body position

In the starting position, you take the triceps bar with both hands in a neutral grip in front of your body. Your legs are hip-width apart, and your back is upright. The gaze is forward as you prepare for the hammer grip curls with the triceps bar, tensing your muscles.

Movement Execution

While exhaling, you now bend your forearms upward. The upper arms remain motionless beside the body. You halt the movement when the triceps bar is in front of your chest. While inhaling, you return to the starting position, with the arms not fully extended.

Standing hammer curls with dumbbells

Hammer grip curls with dumbbells standing are the tried-and-true method among hammer grip curls. Following are further tips on correct body posture and execution of the movements.

Body position

Initially, you stand upright with your legs hip-width apart. The back is upright and tends to have a slight arch. You grip the dumbbells in a hammer grip to perform the hammer grip curls. Your arms hang down on either side. The elbows are slightly bent to avoid joint injuries.

Movement Execution

While exhaling, you bend one forearm upward. The upper arms remain motionless, so the movement comes exclusively from the forearm. You exhale while executing this movement. Subsequently, you inhale and return the aforementioned arm to the starting position in a controlled manner. Ensure you perform the movement at a moderate pace. At the same time, lift the other forearm to train your biceps alternately.

Additionally, there is the option to slightly modify hammer grip curls with dumbbells standing. Alternately, you move the forearm upward and inward. You rotate the arm with the dumbbell until it is at chest height. The upper and lower arms now form an almost right angle. Then you return to the starting position with the dumbbell and simultaneously perform the movement with the other arm.

Alternative: Hammer Grip Curls with Bottles for Home Training

Ideal for home training are hammer grip curls with bottles. Simply grab two drink bottles with the desired weight and then train your biceps.

Common mistakes with hammer curls

In conclusion, some frequent errors present themselves in the context of Hammer Curls. These tips aim to help you avoid typical mistakes and enhance the efficiency of your workout.

✅ Movement of the Upper Arms: Some athletes tend to move their upper arms, even though the correct motion should occur solely in the forearms. Keep your entire body still and focus exclusively on the movement of the forearms.

✅ Fully Extended Arms: Fully extending your arms increases the risk of serious joint injuries. Therefore, always keep your arms slightly bent.

✅ Too Rapid Descent: The downward motion should occur at a moderate pace with controlled movements. Often, you observe athletes literally letting their arms drop.

✅ Swinging of the Upper Body: Swinging the upper body should be avoided. In Hammer Curls, only your forearms should be in motion.

Alternatives and similar exercises to hammer curls

To make your upper arm training more versatile, you'll find various alternatives here. These are ideal for sensibly diversifying your bicep exercises.