Are You Doing Hammer Curls Correctly? — Key Takeaways
Grip the dumbbell in the middle (not resting on top) to fully recruit both the brachioradialis and brachialis — muscles traditional supinated curls miss entirely.
Key takeaways
Grip the middle of the dumbbell on hammer curls to maximize forearm and bicep recruitment
Grip the middle of the dumbbell on hammer curls to maximize forearm and bicep recruitment
- Resting the hand on top lets gravity passively hold the weight, reducing muscle activation in the forearm and biceps.
- Mid-handle grip actively engages the brachioradialis and brachialis — muscles traditional supinated curls largely miss.
Keep arms slightly in front of the body during hammer curls to preserve full range of motion
Keep arms slightly in front of the body during hammer curls to preserve full range of motion
- Letting arms drift behind the torso shortens the ROM by limiting elbow extension at the bottom of the rep.
Finish hammer curl sets with alternating reps and controlled swing to fully exhaust the biceps
Finish hammer curl sets with alternating reps and controlled swing to fully exhaust the biceps
- Using stretch partials and slight momentum on final reps extends effective effort close to failure beyond what strict reps allow.
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In this video
- 1mForm Fundamentals and Grip Tip
- 1mMuscles Targeted and Training Benefits
- 2mJoint Safety and Injury Prevention
- 3mFinishing Reps and Key Takeaway
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