Built Your Muscle With Hammer Curls

Hammer Curls


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It is a weightlifting exercise in which the athlete curls a barbell from their chest to the front on their thigh. It requires concentration and focus, as it is more difficult than a regular curl. The barbell should be close to the body when curled.


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This exercise primarily targets the biceps and forearms with minor involvement of the chest and shoulders. This is an isolation exercise for the forearm flexors which places unique stress on them in comparison to traditional curl exercises. It is important not to swing or use momentum, and to keep good form throughout the movement so as not to place any unnecessary strain on already stressed muscles.

Most importantly, safety should always be a priority when performing this or any other weightlifting movement. Ensure proper spotting at all times.

Correct Form:

The correct way involves using a slow and controlled movement through a full range of motion where you curl them as high as you can. Ideally, you should be able to reach your chin with the barbell at the top of this lift, but do not extend from your back in doing so. You should keep your body straight during this entire exercise. You must control yourself throughout this movement because it is easy to lose balance and injure yourself if too much weight is used or if an incorrect form is applied. Always make sure to have a proper spotter whenever attempting this exercise. Be sure to use the correct form at all times.

Incorrect Form:

The incorrect way involves using momentum from swinging back and forth between repetitions, using too much weight, using inappropriate resistance, bending your elbow outwards away from your body during the exercise, or not properly curling the weight up to your chin.

Muscles Involved:

The Hammer Curl targets the biceps and forearms. It can also work your brachialis, triceps, brachioradialis, pectoralis major, and minor muscles to some degree depending on how you perform it. These are all secondary functions of this exercise, however. There are many variations of the Hammer Curl so working out different angles will target slightly different parts of your upper arm.

A proper form workout should include overloading the muscle over time using progressive resistance training methods which allow the athlete to push themselves harder by increasing weight gradually as they get stronger. The bicep muscles are composed of two primary heads situated at the front and side of the upper arm. These are the two primary areas where all curling exercises focus on when exercising these muscles.

Hammer Curls are an effective exercise because it gives you a good pump in your biceps, and they have high rates of muscular hypertrophy in comparison to other forms of curl exercises. It is also great for working the brachialis, brachioradialis, and supinator muscles in your forearm. It’s important to properly warm-up before performing this exercise because failing to do so may result in injury or discomfort.

Affected Body Parts:

This movement engages the arms and forearms as well as parts of the chest and shoulders depending on how it is performed. The main movement of the Hammer Curl is done by bending your elbows, but it also helps strengthen your bicep tendons and lower back, as well as surrounding muscles in the upper arm. The shoulders are used to stabilize the weight. There are many variations of this exercise that can consist of different grips or weights, so there are many ways it can be incorporated into a workout routine.


If you’re performing this move correctly, you should feel an intense contraction immediately after initiating the lift. This makes it solely about that moment during which you experience tension in these particular muscles rather than thinking about how much weight you are lifting at any given time during the exercise.

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