Are you a fitness enthusiast looking to take your biceps game to the next level? Hammer curls are a fantastic way to make that happen! These trendy techniques will build your biceps like never before, giving them the shape and definition you’ve been dreaming of. Not only that but hammer curls can be done using minimal equipment in less than 15 minutes per session—making it perfect for those on-the-go gymgoers or those short on time. No matter what your goal is, read on to learn all the ins and outs of the hammer curl technique so you can start building bigger biceps today!
Let us introduce you to hammer curls! They are not only an incredibly effective exercise for building bigger, stronger biceps, but they also look really cool in action. If you want eye-popping guns that will get heads turning when you hit the gym then these badass exercises are just what the doctor ordered. With dozens of variations available and a range of benefits – from improved muscle growth to enhanced strength gains – read on as we’ll be showing you all about why hammer curls should quickly become a staple in your workouts!
Hammer Curls Variations
The hammer curl is a great exercise for strengthening your biceps, improving grip strength and coordination, engaging your core muscles, and increasing muscle definition. Some of the variations include:
Standing Hammer Curl
Stand up and hold a pair of dumbbells by your sides, palms facing each other. Keeping your elbows tucked in close to your body and your core tight, curl the weights towards your shoulders as you squeeze your biceps at the top of the movement. Slowly lower them back down to complete one rep.
How It Works:
Standing hammer curls are a great way to build both size and strength in your biceps. By using the palms-facing-each-other grip, you’re activating more of the smaller brachialis muscle which is located beneath your bicep head — thus giving you bulkier arms! As you curl the weights up towards your shoulders, be sure to focus on the squeeze of your biceps and the contraction at the topmost point of the movement. This will ensure that you’re making maximum use of each rep and getting those gains!
Seated Hammer Curl
Sit on a bench with a pair of dumbbells by your sides, palms facing each other. Keeping your elbows tucked in close to your body and your core tight, curl the weights towards your shoulders as you squeeze your biceps at the top of the movement. Slowly lower them back down to complete one rep.
How It Works:
By sitting on a bench during seated hammer curls, you’re able to minimize your body’s swaying motion and maximize the amount of tension placed on your biceps. This gives you a more concentrated contraction, allowing for better muscle growth. Additionally, you’ll be isolating your biceps which is great if you want to target only this muscle group during your workout! As with standing hammer curls, focus on the squeeze of your biceps and the contraction at the topmost point of the movement.
Incline Hammer Curl
Lie down on a bench angled between 45-60 degrees with a pair of dumbbells by your sides, palms facing each other. Keeping your elbows tucked in close to your body and your core tight, curl the weights towards your shoulders as you squeeze your biceps at the top of the movement. Slowly lower them back down to complete one rep.
How It Works:
Incline hammer curl are a great way to target both the short and long heads of your biceps, as the incline bench helps to isolate and hit those areas. Plus, because your arms are elevated on an incline, you’ll be able to lift more weight than with regular hammer curls — allowing you to increase your strength levels faster! As always, focus on the squeeze of your biceps and the contraction at the topmost point of the movement to reap the greatest benefits from this exercise.
By mastering the variations of hammer curl outlined here, you can take your biceps training to a whole new level and get those arms looking huge in no time!
Techniques Of Hammer Curl
1. Start With Light Weights — Hammer curl can be very taxing on the body, so it’s important to start low and focus on your form before you increase the weight.
2. Use Proper Form — Maintaining good form during hammer curls is essential for getting the best results and preventing injury. Make sure to keep your elbows tucked in close to your body and the core tight throughout the exercise.
3. Squeeze At The Top — As with any bicep curl, squeezing at the top of the movement is key for maximizing muscle growth. Make sure you’re feeling that squeeze when you reach your shoulders!
4. Control The Weight — As you lower the weight back down for each rep, focus on keeping it under control. This will help ensure that your muscles are getting a full range of motion and working to their fullest potential.
5. Mix Up The Variations — By changing up your hammer curl variations, you’ll be able to target different parts of your biceps and get the most out of your workouts. Try out different variations to see which ones you like best!
6. Rest Between Sets — Hammer curls can be very demanding, so make sure to take rest days in-between workout sessions to give your muscles time to recover. This will help ensure that you’re getting the best gains possible!
7. Focus On Progress — As with any exercise, it’s important to track your progress and strive for improvement. Do more reps or add more weight when you feel comfortable to challenge yourself and keep making gains!
With these tips in mind, you’ll be well on your way to maximizing your bicep gains and getting those guns looking huge! So grab a pair of dumbbells and let’s get started with hammer curls.
Effects And Benefits
- Hammer curls help to strengthen and build up the bicep muscle group.
- Hammer curls can improve grip strength, as gripping a dumbbell requires engaging other muscles in addition to the biceps.
- Doing hammer curls regularly can also help improve core stability and balance, as you must engage your core muscles throughout the exercise.
- Hammer curls also engage the elbow flexors, which helps to prevent injuries in that area.
- By adding hammer curls into your routine, you can help to increase muscle definition and strength while also improving overall arm aesthetics.
- Hammer curls are a great exercise for those who want to build up their upper body strength, as they allow you to lift heavier weights and target different areas of the biceps.
- Doing hammer curls regularly can also help improve overall body strength, as it works for multiple muscle groups at once.
- Hammer curls are a great exercise for those who want to increase their performance in activities such as weightlifting, rock climbing, and even sports like basketball or tennis.
- Hammer curls can also help improve balance and coordination, as you must engage your core muscles to stay stable during the exercise.
- Finally, hammer curls are a great way to increase your range of motion in the biceps and elbows which can help reduce stiffness in those areas.
By incorporating hammer curls into your regular workout routine, you’ll be able to reap the benefits of increased strength, improved coordination and balance, and better overall arm aesthetics. So grab a pair of dumbbells and give it a try! With consistent effort, you’ll soon be on your way to bigger biceps and better overall health.
FAQs
Do hammer curls make your biceps wider?
Yes, hammer curls can help to make your biceps wider and more muscular as they target the upper part of the biceps which helps to create a fuller look. Hammer curls can also help to improve overall arm strength and definition.
How many reps should I do for hammer curls?
The number of reps you should do will depend on your goals and fitness level. For general strength and muscle building, it is generally recommended to do 8-12 reps per set with a slightly lighter weight. If you are looking for more of an endurance workout, then you can increase the reps up to 20 per set with a lighter weight.
Are hammer curls better than regular bicep curls?
Both exercises are beneficial, but hammer curls target the biceps differently than regular bicep curls. Hammer curls can help to build up the upper part of the biceps which helps with creating a fuller look and improving overall arm strength. Regular bicep curls mainly focus on building size in the lower area of the biceps.