The hammer curl: a staple arm exercise
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The hammer curl is done with two dumbbells. Your palms face each other, as if you were holding a hammer. Hence the name. Dumbbell hammer curls work just as well for beginners as for advanced lifters. The movement is short. You can learn it in one session. And it builds arm size fast.
Which muscles does it work?
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The dumbbell hammer curl mainly targets the brachialis and the brachioradialis. The biceps works too, just a little less. The neutral grip changes everything: it thickens the arm when seen from the side. Your grip and forearms get stronger along the way. Here are the prime movers:
- the brachialis
- the brachioradialis
the biceps brachii
the forearm flexors
How to do it, step by step
Take a dumbbell in each hand, arms by your sides. Keep your elbows tight against your ribs. Lift the weight without swinging your torso. Squeeze hard at the top. Then lower slowly, over three seconds. Breathe out on the way up, in on the way down. Form always comes before load.
Standing, seated or on a bench?
Standing, you can handle more weight. Seated, your back is supported and cheating gets hard. On an incline bench, the arm starts further back and the stretch increases. Rotate through all three versions over the weeks.
The most common mistakes
The classic trap is going too heavy. The back leans back. The elbows drift forward. The movement loses all its value. Drop two notches: your arms will feel the work far better.
Dumbbells, cable or rope?
On the cable, the rope keeps constant tension from start to finish. The dumbbell gives you more freedom. It also evens out differences between your right and left arm, since each side works on its own. So dumbbell hammer curls remain the foundation. Plenty of people do both: dumbbells early in the session, rope as a finisher.
How many sets and reps?
Three to four sets of 8 to 12 reps is plenty. Twice a week is a good rhythm. Add a kilo as soon as the last rep comes out clean. Want a second pair of eyes on your technique? Find a personal trainer near you and make progress safely.