Db hammer curls. Execution Curl: Keep your elbows close to your torso.

Db hammer curls. Don_ swing the weights or use momentum to lift them. Dec 22, 2021 · Learn how to perform the alternating hammer curl for your biceps, brachialis, and brachioradialis with the optimal muscle-building technique. The curling motion can be performed three ways: alternating arms, both arms at the same time, or one arm at a time. The movement involves holding two dumbbells, with your palms facing each other and keeping your elbows close to your body. Specifically, we’ll be […] Apr 15, 2022 · Seated DB Hammer Curls are a simple, but effective Seated Dumbbell Curl variation. Today we’ll be looking at two popular curl variations: the classic dumbbell bicep curl and the hammer curl. Instead of turning the palms up, keep the palms turned in for the entire movement. This is a stronger position for the arms to perform a bicep curl, as it also recruits the brachialis and brachioradialis muscles due to the grip used for this exercise. Find out how strong you are compared to other lifters at your bodyweight. That said, hammer curls benefits include building biceps thickness, enhancing forearm strength Aug 12, 2025 · Let's compare hammer curls vs bicep curls. Whether you are a competitive bodybuilder lifting for aesthetics, an athlete lifting to improve performance, or an everyday fitness enthusiast lifting for overall health, the incline dumbbell curl is a staple exercise for any Add thickness to your arms and strengthen your grip with dumbbell hammer curls! This variation targets the brachialis and brachioradialis, giving your arms a fuller look. Slowly curl the dumbbell of your left arm across the body towards your right shoulder. Muscles Targeted: Hammer dumbbell curls primarily target the biceps brachii (2 headed muscle of the upper arm) brachioradialis (forearms) and the brachialis (front of the upper arm). As an isolation exercise, it enhances arm endurance and definition while improving grip strength. ) Start by standing up straight and grabbing a dumbbell in each hand with palms facing inward. See our YouTub Hammer curls do a smashing job of isolating the Brachioradialis and contribute to overall mass and inner biceps head thickness. There’s no doubt that provided you’re hitting your biceps with progressive overload by […] Working out the arms with standing dumbbell curls. The idea behind the incline is for the weight of the dumbbell to create a greater stretch in the biceps when the dumbbell is at the bottom of the rep. I have RE-MASTERED this video for 2025! Check it out here! HOW TO: Dumbbell Hammer Curl (BICEPS PEAK BUILDER!) || PERFECT FORMmore Mar 13, 2025 · Hammer curls can build denser, stronger arms if you do them correctly. Learn proper form and tips for effective workouts! 31 votes, 94 comments. Personally loving doing DB hammer curls like this backwards on a preacher bench or lat pulldown machine for extra stability. Doing Seated Dumbbell Curls will help fight against the urge to want to swing and Sep 22, 2023 · Alternating Dumbbell Hammer Curl The seated variation can be performed by sitting on the end of an adjustable or flat bench and then repeating the movements mentioned in alternating hammer curls. Also learn the benefits and common mistakes. Plus, they are fun and easy to execute despite being a staple bodybuilding exercise The dumbbell hammer curl to press is a compound exercise that targets multiple muscle groups, primarily the biceps, shoulders, and triceps. Make sure your form is correct and your arms are close to your sides throughout the movement. Hammer curls allow for self-spotting, if one arm is exercised at a time. By using a neutral grip, where your palms face your body throughout the movement, you engage not just the biceps but also the brachialis and brachioradialis muscles. Jun 20, 2023 · There are a lot of bicep curl variations. Seated Dumbbell Curls Another variation for Dumbbell Curls is to take a seat. That is where the name comes from. ) While keeping your palms facing in, curl the dumbbell up towards the opposite shoulder, isolating the bicep and squeezing the muscle. Learn to increase muscle strength in the arms with dumbbells and curl exercises. As such, dumbbell hammer curls are a solid choice for building arm strength and shape, whether you’re looking to show them off or boost your functional ability. Don_ lock your elbows at the top of the movement. Hammer curls are great for brachialis and forearms, for example. Jun 5, 2025 · A popular variation of the dumbbell hammer curl is to lift the dumbbells with your palms facing straight out in front of you in the starting position. Alternate Hammer Curl Tips The movements should be well controlled so that the rep timing can be kept slow. The inclined seated position stretches the long head of the biceps brachii, allowing it to make more of a contribution to elbow flexion than the short head does. Let’s The dumbbell hammer curl exercise uses a neutral grip to isolate the forearm muscles and increase muscle size. To self-spot on hammer curls, simply use your free hand to gently help (via With this workout you can develop the outer part of your biceps, as well as the forearms How to Dumbbell Hammer Curl Starting Position 1. Let your arms hang down at your sides. This slight alteration in movement pattern can increase muscle activation in both the biceps and brachialis while also challenging your stability and coordination. Cross Body Hammer Curls are a highly effective exercise for building strength and muscle mass in the upper arms. The analogy isn't a perfect one, because generally I would say variety is best. How to perform Dumbbell Hammer Curl with proper form Starting Position Stand with your feet shoulder-width apart. May 29, 2025 · The dumbbell hammer curl is a powerful variation of the standard dumbbell curl, designed to work your arms in a more functional way. That means your palms face each other throughout the movement. Sep 25, 2023 · How to do Cross Body Hammer Curls Stand up holding a pair of dumbbells with your hands down at the side and your palms facing your body (a neutral grip). Main Muscle Worked: Biceps. The neutral grip (palms facing each other) ensures that the short head is the primary mover, leading to balanced bicep development. The cross body hammer curl exercise targets the biceps using a cross motion rather than the standard curl. Hammer Curls Also Known As: Neutral Grip Biceps Curl. Dumbbell Curls Another variation for seated curls is to just not sit. Level: Beginner. Neutral grip, strict form Aug 12, 2025 · The incline dumbbell curl is a secret weapon for bicep growth. During any given training session at the gym, you’ll probably need at least two hands to count all of the different types of curls being performed. Dumbbell Hammer Curl! Do’s and Don’ts #dumbbell #hammercurls #bicepcurls #bicepsworkout #gymhacks Jun 24, 2022 · Decline hammer curls are a variation of dumbbell hammer curls where the lifter lies chest down on an incline bench or board with the arms hanging straight down toward the floor at the beginning of the curl. Imagine holding a dumbbell so that the dumbbell head and your forearm form the shape of a hammer. This grip position targets the brachialis muscle, which is located on the outside of the upper arm and contributes to bicep size and strength. Find out what hammer curls are, exactly, and why you should include hammer curls in your next arm workout. Instead of keeping the palms neutral (facing in), turn and rotate the palms up as you curl the weight. I have RE-MASTERED this video for 2025! Check it out here! HOW TO: Dumbbell Hammer Curl (BICEPS PEAK BUILDER!) || PERFECT FORMmore Mar 13, 2025 · Hammer curls can build denser, stronger arms if you do them correctly. %CODE170% Exercise Instructions: This is virtually the same exercise Aug 11, 2024 · Seated Hammer Curl: Boost your Arm strength by targeting Biceps Brachii, Brachialis, and Brachioradialis. You can also use a lot of weight compared to other curl variants which can help bump up your numbers on biceps in general. Gradually bring the Tables of Hammer Curl strength standards for men and women. Hammer curls target more muscles and improve grip strength. Sometimes known as the dumbbell hammer curl, or even neutral grip dumbbell curl, so named because Nov 2, 2022 · The hammer curl is a variation of the standard bicep curl that allows you to, by a simple twist of the wrist, change the target muscles of the curl. The dumbbell curl builds overall bicep mass and muscle symmetry, whereas the hammer curl trains the brachialis and brachioradialis muscles in addition to the biceps. Hammer curls are a great exercise for building muscle in the forearms, especially the brachioradialis muscle. Jan 1, 2023 · Dumbbell curls and hammer curls The next superset for biceps is the DB biceps curl, followed by the biceps hammer curl. Build stronger arms with these effective tips! #armday #biceps #hammercurls The preacher dumbbell hammer curl is a variation of the hammer curl and an exercise used to build bigger biceps. Aug 24, 2023 · Unlike a conventional hammer curl, the cross-body hammer curl requires the dumbbell to be drawn in an upwards and diagonal path, rather than simply a vertical one. Nov 1, 2024 · How to Do: Hammer Curls 💪🏽 #workout #armworkout #fitness Memory Reboot (Slowed) · VØJ & Narvent 4. 1K Dislike Nov 4, 2024 · Let's talk about how to properly do dumbbell curls and some of the most popular variations of curls, from incline curls to hammer curls. Steps : 1. Dumbbell Hammer Curl targets biceps and forearms, building power and strength. Learn proper form and technique from the Exercise library. Aug 12, 2025 · Hammer curls are a variation of the traditional bicep curl, performed with a neutral grip. Now, using a hammer/neutral grip targets more of the brachioradialis and brachialis than the biceps so it’s a great variation of the curl for this reason. The elbows should be close to the Sep 19, 2024 · The debate between hammer curl dumbbell vs cable ultimately comes down to personal preference and training goals. Here's our ultimate guide on nailing the hammer curl. Strong biceps and forearms don’t just look good — they also make everyday tasks like lifting Aug 12, 2025 · The dumbbell hammer curl is a great exercise that trains the long head muscle of the bicep. The hammer curl, in which you hold the dumbbell in the same way you would grab a hammer, places more emphasis on the long head of the biceps brachii muscle and the forearm muscles. Learn how to do them, their benefits and drawbacks, and which is best suited for your fitness goals. This exercise is suitable for everyone from beginners to advanced fitness enthusiasts, due to its simplicity and adaptability. Apr 10, 2024 · Hammer curls are a variation of the classic bicep curl that involves holding the dumbbells with a neutral grip (palms facing each other). Sep 24, 2014 · Hammer curls, also known as neutral grip dumbbell curls or dumbbell hammer curls, are a strength training exercise that works the bicep muscles. 4K Dislike Jan 25, 2024 · The Benefits of Hammer Curls “The biceps might be the most visible, but the brachialis is significantly more powerful,” says Thieme. And in thi Jul 21, 2021 · Fitness expert shares information about Seated Dumbbell Hammer Curls: how to do the exercise, muscles worked, beginner mistakes and useful tips. Whether you are a competitive bodybuilder lifting for aesthetics, an athlete lifting to improve performance, or an everyday fitness enthusiast lifting for overall health, the incline dumbbell curl is a staple exercise for any Mar 21, 2024 · Alternating hammer curls are a variation of the hammer curl where you curl one dumbbell at a time, alternating between your left and right arms. The secondary muscle groups targeted include the anterior deltoids, and to a lesser extent, the coracobrachialis and upper pectorals. In comparison, the standard Feb 3, 2025 · The Double Dumbbell Hammer Curl is a must-have move for building thicker biceps and stronger forearms. Exercise Data. The neutral grip position of hammer curls can reduce stress on the elbows, making them a good option for people Nov 10, 2011 · http://www. BlastYourBiceps. HOW TO: Dumbbell Hammer Curl (BICEPS PEAK BUILDER!) || PERFECT FORM ScottHermanFitness 50K views4 months ago Aug 12, 2025 · The incline dumbbell curl is a secret weapon for bicep growth. Search "dumbbell" @builtbyfitness4477 Dumbbell alternating hammer curls 3. May 13, 2022 · The incline hammer curl, also known as the incline dumbbell hammer curl, is a strength-training exercise that targets your biceps and forearms. Jan 27, 2025 · Learn how to perform dumbbell hammer curls to build stronger biceps and forearms. The biceps is a double-headed muscle. This demo will show you proper form, key benefits, and expert tips to maximize your gains. ) Start by standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs tight in. Introduction to the Dumbbell Hammer Curl The Dumbbell Hammer Curl is a strength-building exercise primarily targeting the biceps and brachialis muscles, while also engaging the forearms and improving grip strength. Strengthen your biceps with the hammer curl exercise. This bicep isolation exercise is a variation of the traditional bicep curl, but it has its own uniqueness. The dumbbell hammer wrist curl is a well-known, effective exercise. When trying to build your biceps, using a wide range of exercises which focus on different Learn how to perform the Hammer Curl with perfect form! This video breaks down the proper technique to target your biceps, brachialis, and brachioradialis fo Oct 21, 2020 · Mastering proper dumbbell hammer curl form can transform your biceps. Every tool is useful in the right situation. 3. With proper form, hammer curls can promote upper body stability and arm strength. Dec 15, 2022 · Dumbbell Hammer Curls are a simple, but effective Dumbbell Curl variation. ly/2QiCD6z👉 Subscribe to our channel http://bit. How to Program the Hammer Curl Just because it’s an “arm curl” doesn’t mean the hammer curl should be treated with light weights and high reps. trueUsually my go to was hammer curls and preacher curls but i was watching one of rp vids stating that hammer curl is either useless or not as important as other bicep exercises (not sure what i heared tbh) but is this true? Ever since i have cut out hammer curls from my routine and only have been doing preachers and incline bench and feel these hit all bicep heads. 👉 Watch our Best of videos playlist http://bit. It engages multiple muscle groups including the biceps, forearms, shoulders, and core muscles, improving functional strength and coordination. com2 of the best exercises you can do for building bicep peak are the dumbbell hammer curl and the bicep preacher curl. Pros of Curls: Enhanced short head development Reduced risk of elbow strain Greater versatility in grip Key Points: 1) Begin the exercise in a tall position with feet hip-width apart, shoulder blades back and down, and the chin level to the ground. Instructions: Stand up with your torso upright and a dumbbell on each hand being held at arms length. Equipment: Dumbbell. Force: Pull. Here’s how to fit hammer curls into your plan for better results. Thanks to Tadd Barr for demoing how to do DB Hammer Curls!Step-by-Step InstructionsSet-Up:- Stand tall with a dumbbell in each hand, arms at your sides, palm What Are Hammer Curls? The name of this exercise is actually one of the most descriptive of all the exercise movements that exist, making it so you can easily visualize the concept. Feb 1, 2022 · DB Standing Hammer Curls | How To | Proper Form & TechniqueHammer curls are a great way to target not just the biceps but also to engage the forearms. Apr 16, 2022 · Regular Dumbbell Curls are a simple, but effective Hammer Curl variation. Touch the upper part of the dumbbell to the shoulder and maintain the contracted position for a second. Both methods offer unique advantages and disadvantages, and the best approach is the one that allows you to perform the exercise with proper form and achieve your desired results. Mar 6, 2024 · Curls: Short Head Synergy curls, also known as hammer curls, focus on isolating the short head of the biceps. As always, John Meadows is a gem for tips like this. ) Continue bringing the dumbbell up to touch AboutPressCopyrightContact usCreatorsAdvertiseDevelopersTermsPrivacyPolicy & SafetyHow YouTube worksTest new featuresNFL Sunday Ticket© 2025 Google LLC Search "dumbbell" @OneMinuteTutorial-1 Dumbbell Hammer Curls Perfect Performance Funk of Suffering · SXID Dec 22, 2021 · Learn how to perform the cross body hammer curl (aka pinwheel curls) with the perfect muscle-building form. Oct 28, 2021 · Targeting the brachioradialis, the incline dumbbell hammer curl is great for strengthening and building the elbow flexors. ly/2Nx4u01Alternating hammer curls (standing with dumbbells) Jun 7, 2021 · The hammer curl, also known as the dumbbell hammer curl or the neutral grip dumbbell curl, is a strength training exercise that targets your biceps and forearms. Are you looking to develop arms that are so massive they could burst through your sleeves? If that’s the case, incorporating hammer curls into your arm day routine is a must. Jun 4, 2025 · Dumbbell Hammer Curl When it comes to building big biceps no gym-goer needs an introduction to the bicep curl. Nov 7, 2022 · A stronger grip also directly benefits all types of pulling exercises, from deadlifts and pull-ups to barbell or dumbbell rows. Follow this video guide for proper form and technique. We’ve outlined how to perform it and implement it in 2025. Neutral grip, strict form Mar 21, 2024 · Alternating hammer curls are a variation of the hammer curl where you curl one dumbbell at a time, alternating between your left and right arms. Individuals might choose to incorporate Dumbbell Jun 27, 2025 · Bicep curls increase arm size and tone the arms making them the better exercise for aesthetic goals. 2) Position Holly Perkins from Women's Strength Nation teaches you how to perform a Dumbbell Hammer Curl for Biceps and Shoulders in this guided tutorial. Master form, variations, and key tips for maximum muscle growth. Utilizing the preacher set up while performing preacher dumbbell hammer curls promotes a fixed range of motion for the hammer curl, allowing for a more focused contraction on the biceps. Stand up straight with a dumbbell in each hand, palms facing towards the body. The hammer curl varies from the traditional bicep curl by using a neutral grip with your palms facing each other during the full range of motion. Type: Strength. The hammer curl is a bicep curl variation, explicitly targeting a unique section of your arm while enhancing its overall thickness and strength Feb 14, 2025 · One popular variation is the cross-body hammer curl, where you lift the dumbbell across your body towards your opposite shoulder. Most guys alternate between the three version they’re most familiar with – the regular dumbbell curl, the barbell curl and the over the knee concentration curl. Hammer Curls focus on the Brachioradialis more than any other biceps exercise. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Mechanics Type: Isolation. Suitable for toning the upper body. With Dumbbell Curls, everything stays the same except they are performed standing In this video we demonstrate how to properly perform a Hammer curl. Apr 20, 2025 · Hammer curls allow you to use heavier weights than standard dumbbell curls. Apr 17, 2022 · Incline hammer curls are a variation of hammer curls performed on an incline bench. Execution Curl: Keep your elbows close to your torso. If you’ve ever grasped a hammer in your arm before, this is the same grip position you utilize with this exercise. 2. Learn the correct form for dumbbell hammer curls to enhance your bicep workouts. . ) Grab a dumbbell in each hand with your palms facing in (neutral grip), extend your arms so that they are at the sides of your body and keep your elbows locked Aug 22, 2023 · Arm yourself with the knowledge you need to grow bigger, stronger biceps by looking at whether you should do biceps curls or hammer curls for your goals. Aug 11, 2024 · The dumbbell hammer preacher curl is a very effective exercise which targets the brachioradialis, brachialis, and bicep muscles. Nov 19, 2023 · The dumbbell standing hammer curl to press is a versatile exercise that can target different muscles and add variety to your workout routine. It is the starting position. Bring the gym home! Add thickness to your arms and strengthen your grip with dumbbell hammer curls! This variation targets the brachialis and brachioradialis, giving your arms a fuller look. Oct 13, 2024 · The dumbbell hammer curl works both the biceps and forearms, focusing on muscle thickness. This is called an "offset grip" hammer curl. ensp ugbieh mkflx xeqjffb agpzf djtrls wvhyizmnw qpxymxj cpakf dgvskjd