Dumbbell Hammer curls Biceps exercise Home workout

Dumbbell Hammer Curls biceps exercise home workout

Hammer curls target the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (one of the key forearm muscles).

Both hammer curls and bicep curls isolate the biceps brachii muscle (biceps), which is a large muscle in the front of the upper arm. The bicep muscle has two heads that adhere to the scapula and connect with a common insertion point.

The bicep’s basic function is moving your arms forward, upward, and to the sides.

The bicep stabilizes the shoulder when carrying objects or supporting weight. It also assists with pulling and curling motions.

Both hammer curls and bicep curls focus almost exclusively on working the bicep. They are single-joint, isolation movements that efficiently work the bicep in curling motions.

So what’s the difference?

While very slight variations of each other, hammer curls and bicep curls work the bicep at slightly different angles, building strength in different

What Muscles Do Bicep Curls Work?
The primary outcome difference between hammer curls vs. bicep curls is the placement of muscle growth.

While hammer curls activate mostly the long head of the bicep, a traditional bicep curl activates the shorter head of the bicep.

The shorter bicep head is what produces more of the muscle peak you might be looking for when trying to fill out those t-shirts.

Benefits Of Bicep Curls
Bicep curls share the same benefits of hammer curls since they are variations of each other.

The bicep muscle works in tandem with lats, traps, deltoids, and triceps in shoulder and elbow functions.

The biggest benefit of bicep curls is that this exercise is easy to learn and perform. There are quite a few variations to try, including hammer curls, that can allow you to hone both the long and short heads of the bicep.

Functional Training vs. Traditional Strength Training
Traditional strength training is often associated with the use of weights in anaerobic activity. The bodybuilding industry has had a major impact on traditional strength training

Functional strength training focuses on using the whole body — at least multiple muscles — and emphasizes core strength and stability.

Dumbbell Hammer Curls
The hammer curl is one of the best variations of the standard bicep curl. However, this is not a true bicep exercise, as it mainly targets your brachialis muscle in your upper arm.

If you want to improve your arm size, strength, and aesthetics, the hammer curl is for you!

Muscles Worked By Dumbbell Hammer Curls
Primary Muscle Groups:
Hammer curls primarily work your brachialis. This upper arm muscle aids in elbow flexion and lies beneath the biceps brachii. Training the brachialis can add serious mass to your upper arms.

Hammer curls also primarily target your brachioradialis, which is the strongest muscle in your forearm. The main functions of the brachioradialis are forearm flexion, supination and pronation.

Secondary Muscle Groups:
Hammer curls secondarily target your biceps brachii. Of course, this is still a curling exercise, which means the biceps will be involved in the motion.

The dumbbell hammer curl also works your abs and back muscles, as they activate to stabilize your body during the curling motion. ‍

Dumbbell Hammer Curl Benefits
1. Strength And Size Gains
The hammer curl is a premier upper arm exercise. While this exercise specifically activates your brachialis muscle, it also engages your biceps.

The dumbbell hammer curl increases hypertrophy in both of these muscles. Growing the upper arm muscles isn’t just for show — it will actually improve your performance in other exercises at the gym such as the barbell row and the lat pulldown.

2. Forearm Activation
The hammer curl delivers the benefits of two exercises in one, as it works the brachialis and the forearms simultaneously.

The neutral grip of the dumbbell hammer curl forces your forearm muscles to activate and support your wrists throughout the motion. This can increase your grip strength and help you lift more in other exercises.

3. Improved Aesthetics
Let’s face it — nearly everyone wants to have better looking arms. Depending on your goals, you can use the hammer curls to develop bigger, more toned, or more defined arms.

This exercise is simple to learn and can help you improve the appearance of your arms in no time.