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Home ยป How To Do Dumbbell Hammer Curls: Benefits And Variations

How To Do Dumbbell Hammer Curls: Benefits And Variations

    Dumbbell hammer curl

    If you want bigger and stronger arms, try dumbbell hammer curls. This exercise is a variation of the standard dumbbell bicep curl exercise.

    The hammer curl is performed by keeping your hands at either side of your body with a dumbbell in each. Palms facing towards your thighs and thumb towards the ground. Moving the dumbbells towards your body and giving an impression of hammering with the dumbbell in the air. This exercise helps to keep your wrist stable throughout the movement and also promotes grip strength.
    This movement develops strength and endurance in your bicep and forearm muscles. Adding hammer curls to your workout routine will improve your muscle definition and the size of your arm muscles.

    Benefits:

    1) Works Out For Major Arm Muscles

    Dumbbell hammer curls target’s your bicep brachii, brachialis, and brachioradialis muscles present in your upper and lower arms. Training these muscles helps in the movement of your elbow joints and gives you a muscular upper body appearance.

    2) Can Be Performed With Variety Of Equipment

    You can also perform this exercise with a cable, band, swiss bar, and kettlebell if dumbbells are not available. Performing hammer curls with different types of equipment will target all the muscles present in your arms.

    3) Helps You In Your Daily Activities

    Training your arms will help you in lifting heavy weights in your daily life. You need strong arms to build strength in other upper body muscles as almost every upper body exercise is performed by using your arms.

    4) Your Wrist Is Fixed During The Movement

    When you perform normal bicep curls, you can freely move your wrist. But if you’re using heavy weights then there is a risk of injury. Hammer curl exercise eliminates that risk as its form stabilizes the movement of your wrist.

    5) Promotes Weight Loss

    By adding hammer curls to your workout program, you can increase muscle mass in your body. This exercise increases metabolism and burns a large number of calories therefore promoting weight loss.

    Equipment Required:

    You need a set of dumbbells for this exercise. You can also use cables and bands as an option.
    For supporting and keeping your elbows fixed, you can use a tool called arm blaster. The arm blaster isolates your bicep muscles during the exercise.

    How To Perform:

    1) Stand tall with your back straight and arms shoulder-width apart. Your legs should be hip-width apart. Hold the dumbbells in both of your hands, Your palms should face towards your thighs and your thumb towards the ground. Choose the weights as per your fitness level or strength.
    2) Keep your elbows stable and in a fixed position. Bend the elbow while raising the dumbbell to the level of your shoulder. Keep your shoulders relaxed and stable while performing the movement. Inhale when raising the dumbbell.
    3) Hold the position. Lower the dumbbell and return to the starting position. Exhale while lowering the dumbbell to the starting position. Perform the same procedure with the other arm. This is one repetition of the dumbbell hammer curl exercise. You can do 12-15 repetitions of this exercise in 3-4 sets each.

    Variations:

    1) Preacher Hammer Curl

    The preacher hammer curl exercise is a variation of the standard hammer curl exercise. This exercise supports your elbows using a pad while performing the movement. The fixed elbow and wrist position gives a stable range of motion hence promoting muscle growth better than traditional preacher curl exercise. You need a preacher bench, which is easily found in a gym, and a set of dumbbells to perform this exercise.

    2) Seated Hammer Curl

    The seated hammer curl is a weight training strength exercise which is a variation of the traditional hammer curl exercise. This exercise is performed by sitting on a flat bench or an adjustable bench and then performing the hammer curls. Seated hammer curls are great for beginners or people with injuries in their back or legs. This movement gives support to your back muscles and generates more tension in your bicep and forearm muscles.

    3) Cross-body Hammer Curl

    A cross-body hammer curl is a form of a weight training exercise that is similar to a hammer curl exercise. In this movement the weight is not lifted directly towards your shoulder, you lift the weight across your torso. The cross-body hammer curls work for your brachialis, biceps, and forearm muscles. Adding this exercise to your workout will make your biceps and forearm wider, giving you an aesthetic physique.

    4) Swiss Bar Hammer Curl

    The swiss bar hammer curl is a variation of the standard hammer curl exercise. The only difference between the two exercises is of using a swiss bar rather than a dumbbell, the rest of the movement is similar. Using a swiss bar, aligns both of your arms together, contracting them at the same time. You don’t need dumbbells with different weights to train as the swiss bar allows you to add or remove weights as per your fitness level.

    5) Cable Rope Hammer Curl

    The cable rope hammer curl is a weight training variation of dumbbell hammer curl exercise which requires a functional trainer machine (can be found in a gym or a fitness center) attached with a rope. This movement target’s your bicep brachii, brachialis, and brachioradialis (the elbow flexor muscles). When performing this exercise, your upper arm should be fixed and your lower arm should be doing the whole movement.

    6) Incline Hammer Curl

    The incline hammer curl is a dynamic variation of the traditional hammer curl exercise which target’s your arms better than other hammer variations. This exercise develops muscle mass and endurance in your biceps and forearm muscles. An adjustable bench is required to perform this movement. Incline hammer curl requires an intermediate to advance level of fitness level as it’s hard to keep your elbows fixed.

    7) One Arm Hammer Curl

    The one-arm hammer curl is an isolation movement that is performed to build strength in one arm at a time. This exercise is a variation of the hammer curl exercise, the difference is of doing maximum repetitions with one arm and then switching to the other for the same, completing one set. One arm hammer curl is mostly performed when you’re accessible to only one dumbbell.

    8) Swinging Hammer Curl

    The swinging hammer curl is a weight training exercise which is a variant of hammer curl exercise. This exercise is performed by moving the dumbbell towards your shoulder and then returning it farther than it’s starting position, giving it a jerk. This movement focuses on the long head of your bicep muscles and has a greater range of motion than traditional hammer curl exercise.

    9) Kettlebell Hammer Curl

    The kettlebell hammer curl is a more intense variation of the standard hammer curl exercise. The technique of this exercise is similar to hammer curl but due to the use of the kettlebell, it provides more tension in the lower arm region. Using a kettlebell increases your grip strength and makes your forearm muscles wider.

    10) Alternate Seated Hammer Curl

    The alternate seated hammer curl is a weight training exercise based on traditional hammer curl exercise. This movement is done by sitting on a flat bench or an adjustable bench. This exercise develops strength and endurance in one arm at a time. Working with one arm at a time stabilizes the movement therefore helping you in better muscle contracting.