Hammer curls are one of the best exercises for strengthening the arms. They are performed with dumbbells and target the brachialis, which sits in the middle of your arm. A strong brachialis helps your biceps look more prominent.
How many hammer curls should I do a day?
Hammer curls can be modified to your level of fitness and preferences. For example, you can use lighter weights, heavy weights, resistance bands, or cable machines for leg lifts benefits. The key is to focus on form and control. If you have a limited range of motion, you can use lighter weights.
Hammer curls are an excellent exercise for building strong, dense arms. Robust and powerful biceps help in everyday activities like lifting heavy objects, closing doors, and pulling things towards you. Hammer curls are also effective for building up strength in your biceps, which is essential in strength sports. Olympic weightlifters, powerlifters, and CrossFitters all benefit from large biceps and solid and flexible arms.
Hammer curls can be performed sitting or standing on a bench. Standing hammer curls put more stress on the shoulder muscles, while seated incline benches place the arms behind the hips. Properly controlling the lowering portion of each rep ensures maximum biceps engagement.
Another variation is the preacher bench, which places the upper arm in an isolated position and allows you to lift heavier weights and isolate the biceps better.
Hammer curls are an excellent way to strengthen the biceps and improve grip strength. When done correctly, hammer curls also increase arm aesthetics. Hammer curls also help with wrist stability.