hammer curls | benefits | muscle work

Hello guy’s today we are going to discuss about a very important Topic that’s Hammer Curls. Yes, we all know Hammer Curls is an bicep exercise it’s help to grow your bicep peak. In today’s Blog we discusse it’s benifits, How to do and most important Common Mistakes that made by peoples.

The hammer curl, also known as the dumbbell hammer curl or the neutral grip dumbbell curl, The hammer Curls is an strength training exercise that’s targets your bicep and forearms.it derives from the traditional bicep curl by using a neutral grip with your palms facing each other during the exercise.With a proper form, hammer curls can promote your upper body stability and arm strength.

Benifits of Hammer Curls

Bicep Exercise


There are so many benifits of hammer Curls but today we discuss three important benefits about hammer Curls.

1: Hammer curls work several muscles in your area.

Generally we all know Hammer Curls exercise targets our bicep muscle.While the traditional biceps curl targets the short head of the biceps brachii, the hammer curl provides a more comprehensive arm exercise that activates to your long head of the biceps brachii and brachialis, or elbow flexor muscles And many more.

2: Hammer Curls improve’s your grip strength.

Yes, this exercise gives you a better grip strength. By activating the brachioradialis muscle in your forearm, hammer curls improve your grip strength. Good grip strength is necessary for managing compound exercises such as pull-ups,deadlifts and many other common exercises.

3: Hammer curls put less stress on your wrists.

Unlike traditional bicep curls, hammer curls keep your wrists in a neutral position throughout the movement, placing more emphasis on your forearms and less on your wrists.

How To Do Hammer Curls

Hammer Curls


For this exercise, start by using a weight that you can control for 3-5 sets of 8–12 repetitions. Choose a weight according to your strength and that’s gives you maintain good technique throughout all sets and repetitions.

  • ‌Take two dumbbells and stand with your feet shoulder-width apart and a slight bend in your knees. Your posture should be tall with your shoulders above your hips.Maintain a neutral head and neck position. Your chin should remain in place throughout the movement,Your weight should be distributed evenly along each leg. Grab the floor with your feet to create a stable leg position.
  • ‌Hold the dumbbells by your sides with your palms facing your feet. Your arms should be long and there should be a slight bend in your elbows. Tense your shoulders and hips while engaging your core. All repetitions should start from this position.
  • ‌Keeping your upper arms still, squeeze your biceps and begin to bend your elbows.
  • ‌Bend your elbows until lower arms contact upper arms. The dumbbells should end up close to shoulders without contacting shoulders.
  • ‌Squeeze your biceps and pause for a 2-3 second at the top of the movement.

Some Common Mistakes

Hammer Curls

These are some Common Mistakes that’s ever made by peoples.

1: Curling Too Fast

Hammer Curls

The hammer curl uses a relatively small range of motion. So it’s easy to rush through this exercise and use quick movements, especially during the lower phase of the exercise.

Taking your time on the way up and down allows you to control the movements and focus on form. Slowing down your movements also adds more challenge, as you will have to engage the muscles for a longer period of time.

2: Floating Elbows

Hammer curls


It’s easy to let the elbows float away from the body during the curl. While this engages other muscles in the lift, such as the deltoids (shoulders), the more you engage the other muscles, the less you target the biceps.
Try to keep the elbows in a steady, steady position and focus on moving only the lower arm during your hammer curl. If you can’t lift the weight without moving the elbow, you’re lifting too much weight.

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