Hammer Curls: Key Muscles Explained

Let’s cut the fluff and get straight to it: hammer curls are one of the most underrated exercises for biceps development, and you’re probably not using them to their full potential. If you’re after bigger arms, greater strength, and well-rounded muscle growth, it’s time to understand what makes this exercise so effective.

So, grab your dumbbells (or a rope attachment), and let’s dive in.

---

Muscles Worked: Breaking Down the Basics

Hammer curls don’t just hit the biceps brachii like your traditional curls—they also recruit the brachialis and brachioradialis. That’s three major muscles working together during this neutral grip movement to build comprehensive upper arm strength.

Simply put, hammer curls activate multiple muscle groups simultaneously, making them an efficient exercise for anyone looking to build size, strength, and better arm engagement.

---

How Hammer Curls Compare to Traditional Curls

Traditional curls are great for isolating the biceps brachii, but they don’t target the brachialis and brachioradialis as effectively. That’s why hammer curls are superior for balanced arm development. They’re also easier on your wrists due to the neutral grip, allowing you to focus more on strength progression without discomfort.

Bonus: Research shows that slowing the eccentric portion (the lowering phase) during hammer curls can increase muscle activation and promote growth in lagging areas, especially the brachialis.

---

Why Hammer Curls Are a Must in Your Routine

1. Comprehensive Arm Development
   They don’t just pump your biceps—they enhance your entire upper arm and forearm.
2. Grip Strength Boost
   The neutral grip works the brachioradialis, making hammer curls a smart choice for improving your grip strength—crucial for lifts like deadlifts and pull-ups.
3. Variety of Options
   You can mix it up with rope attachments, cable machines, or crossbody hammer curls, providing intensity diversity for better engagement.
4. Easy to Learn, Hard to Master
   The movement is simple, but dialing in proper form can make or break your results.
5. Efficient Use of Time
   Hammer curls isolate the arms while also providing a good stretch, making them perfect for a short and intense workout.

---

How to Perform Hammer Curls Like a Pro

Here’s a brief how-to guide to make sure you’re doing them right:

1. Grab Dumbbells
   Choose a weight that allows you to maintain proper form without swinging.
2. Neutral Grip
   Hold the dumbbells so your palms face each other. This keeps the focus on the brachialis and brachioradialis.
3. Position Yourself
   Stand tall with your core engaged, shoulders back, and arms fully extended down.
4. Curl Up
   Slowly bring the dumbbells toward your shoulders, keeping your elbows fixed in place. No swinging—control is everything.
5. Lower Slowly
   Focus on a slow eccentric phase as you return to the starting position. This boosts muscle activation and hypertrophy.
6. Reps and Sets
   Aim for 3 sets of 10-12 reps, increasing weight gradually as you get stronger.

---

Hammer Curl Variations to Try

1. Crossbody Hammer Curls
   Targets each arm individually and adds a slight twist for better isolation.
2. Rope Hammer Curls (Cable Machine)
   Provides constant tension throughout the movement, promoting greater brachial stimulation.
3. Inclined Hammer Curls
   Lying on an incline bench creates a better stretch for the biceps, leading to enhanced growth.
4. Reverse Grip Curls
   Though slightly different, they emphasize the brachioradialis and forearms more heavily.

---

Q&A: The Hammer Curl Breakdown You Didn’t Know You Needed

Q: Why are hammer curls better than traditional curls for arm development?
A: Hammer curls hit the brachialis and brachioradialis, which traditional curls often neglect. This leads to better overall size and strength, especially in the upper and lower arms.

Q: What if I feel more forearm activation than biceps?
A: That’s actually a good thing. The brachioradialis is a key player in hammer curls. However, to shift more focus to your biceps, make sure your elbows stay fixed and don’t swing the weight.

Q: Can hammer curls help improve my grip strength?
A: Yes! The neutral grip makes hammer curls one of the best exercises for boosting grip strength. This is useful for deadlifts, rows, and pull-ups.

Q: Are lighter weights better for hammer curls?
A: Not necessarily. Use a weight that allows you to control the movement without sacrificing form. For added intensity, try slowing the eccentric portion—this can increase muscle activation without requiring heavier weights.

Q: Should I include hammer curls in every workout?
A: You don’t need to. Add them to your routine 2-3 times per week, focusing on progressive overload for best results. Combine them with other arm exercises like traditional curls and reverse curls for diversity and balance.

---

The Bottom Line: Why Hammer Curls Deserve Your Attention

Hammer curls are easy to learn, effective, and versatile. Whether your goal is bigger arms, better grip strength, or a well-rounded workout, this exercise delivers results. They’re a superior choice for hitting the biceps, brachialis, and brachioradialis, giving you the kind of arm development that turns heads.

So, what are you waiting for? Grab those dumbbells, start hammering away, and watch your arms transform.