The hammer curl is a vastly underrated bicep exercise. And when it is practiced, it is often poorly done. Or at least it’s underutilized.
ATTENTION : Contrary to appearances, I want to warn you that this article is also extremely useful for women, as you will understand later.
To be clear with everyone, let’s say that most people do supinated bicep curls, that is, with the palms facing you (or up).
This is what you see in this image (the hand is supinated):
This is actually the position that comes most naturally when you start lifting cast iron. And this movement is very popular with novices because it highlights the biceps, this symbol so important to strength. Of course, classic bicep curls have their place in a good bodybuilding program.
But you will learn today:
- Why you absolutely must do hammer curls to properly build arm muscles.
- Comment you need to do them to get the most benefit and promote mass gain.
I realize that this article may seem to be made for men only, but it is not. Ladies and ladies, I will tell you at the end why you should also integrate it into your muscle building sessions.
Here we go…
Why is this bicep exercise important?
The fastest way to improve the appearance of your biceps is to focus on the brachialis muscle, formerly known as the brachialis anterior muscle. This is the elbow flexor muscle.
Located under the biceps (long and short portions), it contributes more to the thickness of the arm than the bicep itself. Increasing its volume is therefore an easy way to make the arm bigger, to bring out your muscle mass. Ah ah, that’s starting to speak to you, isn’t it?
But the way most people train their arms leaves the brachialis muscle understimulated.
And if you already know a little about this muscle, you may think that its training consists only of doing curls with the hands in a neutral position, which are aptly called hammer curls, since it is the natural position of the wrist when you use a hammer. Like what, the expressions are sometimes really well chosen ????
But it’s not enough to have the right wrist position to really use this muscle. And no…
Brachialis, an arm muscle to watch out for
Indeed, the type of contraction is a much more important factor when it comes to putting the brachialis muscle under tension. The latter is much more stressed when the movement is slow and it remains contracted long enough, as in isometric exercises.
As the speed of movement increases, the activation of the brachialis decreases in favor of the biceps. So if you are doing hammer curls at high speed, the brachialis will not be stimulated much.
Even though it’s in English, this video clip I’ve chosen shows you how to do this move the right way:
And because I don’t want any jealous ones, here’s another video for the more feminine among you:
Do your sets of 8 to 12 reps by following the following instructions:
- Stand up straight with a dumbbell in each hand. If you’re using the elastic bands (my favorite choice), grab a piece of tubing directly in each hand, with no handle. Your elbows should stay glued to the bust.
- Do the repetitions using constant tension. Raise the load or pull the tubes slowly, contracting your muscles as if you were trying to crush your biceps between your arms and forearms. Breathe out slowly as you contract the muscles.
- When you have crushed your biceps well, hold the position for 2 seconds, keeping the tension as high as possible.
- Inhale while slowly lowering the hands back down to the starting position. Remember to keep your elbows against your chest.
- Repeat until the end of the series.
- On the last repetition, hold the top position for 10 to 20 seconds, contracting as hard as you can.
The hammer curl with elastic bands
You probably know that I highly recommend this equipment for training at home. There is nothing better.
And again I can tell you that elastic bands are great for hammer curls. And the reason is simple: their tension increases as we move.
This is not the case with dumbbells. On the contrary, the tension of the brachialis muscle is at its maximum with dumbbells when the elbows form a right angle. On the other hand, the joint tension is strong at the start of the movement since the arms are stretched, and the tension is almost zero at the end of the movement since the dumbbells simply rest on the forearms which are almost vertical.
Do the movement and you will understand.
In the photo above, you have an example with a latex tube and the ankle straps as handles that allow a hammer grip. For my part, I still prefer to grab the tubes directly without handles. This allows me to do supersets during which I reduce the resistance by changing tubes to exhaust the muscles at the end of the biceps sets.
Example of series for larger arms
For example, I conclude my session with bicep curls in a hammer grip like this:
- 8 repetitions at 30 pounds (13.6 kg per arm)
- 6 reps at 23 pounds (10.4 kg per arm)
- 6 reps at 19 pounds (8.6 kg per arm)
The goal is to work the biceps and brachial muscles down to the last muscle fibers on this series. If I feel like I need to pump them again, I add a few reps with an even weaker latex tube.
The main advantage of doing this exercise with resistance bands rather than dumbbells is that the strain on the joints is low at the start of the movement since the bands weigh nothing but the muscle tension, as for it increases as the latex band stretches.
In other words, the tension is stronger at the end of the movement, exactly when you need it most.
In other words, it’s all good for you, and the risk of injury is almost nil. Of course, that’s just my old-timer opinion, but I’ll be happy to hear yours if you write to me.
What band kit for the hammer curl?
If you are not equipped, I recommend one of the 2 elastic band kits from the European brand SmartWorkout. Not only are they offered at attractive prices, but you have free access to 3 bodybuilding programs and videos. In addition, you have 15% discount with this link. Here’s what the Elite Pack includes:
- 7 tubes of 100% natural latex, which can provide up to 120 kg of resistance;
- 1 bar with integrated fasteners for attaching rubber bands;
- 2 non-slip silicone handles for a better grip;
- 2 neoprene padded ankle straps;
- 1 thick easy to install door anchor;
- 4 unbreakable stainless steel carabiners;
- 1 compact bag to carry the kit anywhere;
- 3 bodybuilding programs included for free (Express, SmartGains, Strong & Beautiful);
- 1 guide d’utilisation.
You can also buy the SmartWorkout Pro package which includes exactly the same elements, except the bar (click on the link to find out more).
The big advantage of the bar that comes with the Elite kit is that it also allows you to do classic (supination) or reverse (pronation) curls like with a bar and steel discs.
What does my biceps training session contain?
I always start by working on the lats with the elastic bands or the pull-up bar, because the biceps participate in these movements, for example during rowing. But the same is true for all exercises where you have to pull, just as the triceps are put to work in all the movements where you have to push with your arms.
It also allows me to do a good warm-up of my arms and forearms, which is important at 51 years old. Especially since I often suffer from tendonitis on the inside of the right elbow (golf elbow).
When my arms are warm enough, I can build my biceps with specific exercises.
In order, I often follow this program (but sometimes I change):
-
Pull-ups with the horizontal bar or Curl of the preacher 3 X 10
-
Hammer Curl 3 X 10 (except the last one as you read above)
Of course, I adapt according to my abilities on the day, because at my age, it’s no longer “a piece of cake” like it was 30 years ago. But I’m happy to keep up the pace, anyway… you have to take everything you can do with great pleasure ????
Strengthening your arms when you’re a girl: good or bad idea?
It’s true, when we talk about how to build biceps, it mostly makes men drool…and women think they don’t want bigger arms.
Still, the hammer grip exercise is arguably the best move for you, ladies, if you want toned arms without bringing out your biceps. I can only encourage you to give it a try when doing muscle building.
Either way, remember that your testosterone levels are too low to build muscle to the point of looking like bodybuilders.
What to remember about the hammer curl
This is a great exercise for strong arms.
Whether you’re new to bodybuilding or a seasoned practitioner, the hammer drill should absolutely be part of your arsenal. It will undoubtedly help to greatly increase the muscle volume of your arms, while bringing out your biceps. In short, it’s only good for you!
In addition, I would add that you have every interest in practicing it if, like me, you have experienced elbow tendinitis problems (tennis or golf elbow). It’s a movement that really relieved me while allowing me to continue to gain volume.
So don’t wait! Add the hammer curl to your strength exercises to bulk up and bring out your fabulous biceps.
Frequently Asked Questions
What is the best exercise to build biceps?
To strengthen your arms, the Hammer Curl exercise will allow you to gain volume. Depending on your expectations, you will find our selection of possible exercises.
What muscle does the hammer curl work?
This exercise will allow you to work the size of your forearms and your biceps.
How to make a good curl?
To perform the exercise brilliantly, it will be necessary to place the dumbbells on the side, arms stretched towards the arm. Then you can bend your elbows and bring the material to the front of each of your shoulders. Finally, you will have to tighten them and then lower them until your brachialis is tense again.
Why Do Hammer Curls?
This method will allow you to gently strengthen your biceps, while performing a weight training exercise at your own pace.
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