What Is a Hammer Curl?

The hammer curl is a free weight exercise performed with a pair of dumbbells. The weight is curled up with the arms while the weight is held vertically. This allows you to curl more weight and focus attention on the peak of the biceps. The hammer curl can be performed standing or sitting on a weight bench. They can also be done one arm at a time or with both arms simultaneously.

  1. Features

    • To perform a hammer curl, pick up a dumbbell in each hand. The weight of these dumbbells can be slightly more than what you can comfortably lift while performing a regular dumbbell curl. Stand or sit with your back straight and the dumbbells handing comfortably at your sides. Your thumbs should be facing forward. This is your starting position. Bend one arm at the elbow and lift a dumbbell to shoulder height. Maintain your thumb position facing forward throughout the motion. Slowly lower the weight to the starting position and curl the other arm in the same way. Once you have done a hammer curl with both arms you have performed one repetition of the exercise.

    Function

    • The lack of a wrist twist in a hammer curl allows you to lift slightly more weight than a regular biceps curl. However, be sure not to lift too much weight. If you have to yank the dumbbells up with your back, they are too heavy. Only lift what you can in a controlled fashion. Do three sets of 10 to 12 repetitions of the hammer curl. If your biceps are not burning as you complete a set, increase the weight or slow your reps and perform them with stricter form.

    Effects

    • Since you are not twisting your wrist as you perform a hammer curl, you are focusing the work on a specific part of the biceps. This improves the peak of the biceps and makes it look taller. This is the look body builders strive for when they exercise. Hammer curls are a specialized free weight exercise. They should be performed as part of a comprehensive weight lifting program with other exercises and not isolatedly.

    Considerations

    • Resting after free weight exercise is important to muscle growth. Your biceps will be sore a day or two after performing hammer curls. You must wait until the soreness goes away before doing the same exercise again. When the muscles heal they are bigger and stronger than before. If you don't allow them to heal they will not improve. Increasing your intake of protein and getting more sleep also aids in muscle repair.

    Warning

    • Hold the dumbbells tight while performing hammer curls. Since the weight is vertical, it tends to slide down on your thumbs. This can make the hammer curls uncomfortable. Gripping the dumbbells tight can prevent this. If necessary you can adjust your hands in the middle of a set. Don't lift more weight than you can handle or you might drop a dumbbell on your foot.