Dumbbell hammer curl muscles worked. Hammer curls target more muscles and improve grip strength.

Dumbbell hammer curl muscles worked. Apr 15, 2022 · Seated DB Hammer Curls are a great finisher to toast the biceps at the end of a workout. One of those curl variations was the The dumbbell hammer curl is the perfect exercise for isolating the biceps and creating well-defined arms. Find out the proper form, common mistakes, alternatives and training programs that include this exercise. Jun 24, 2022 · All hammer curl variations are especially useful for working the muscles around the elbow and forearm, whether it’s bulk you want, or just shape and tone. However, now I know I could’ve seen better results with more exercise variety and balanced training. Apr 17, 2025 · April 17, 2025 The Dumbbell Cross-Body Hammer Curl (also known as a diagonal curl or across-the-chest curl) targets the biceps and brachialis with an added emphasis on the forearms. This exercise is best performed with a set of dumbbells. There are many different biceps curl variations out there, but not all of them are created equal. Brachialis: The brachialis is a smaller but important muscle underneath the biceps. Jun 5, 2025 · Most weight-lifters focus on their biceps when working their arms; however, there are other important muscles when it comes to building up your arms. Jul 21, 2023 · What Muscles Do Hammer Curls Work? The hammer curls primarily work two main muscle groups; the biceps brachii along the front of the upper arm, as well as the brachialis-brachioradialis chain that aids in elbow flexion. Read our dumbbell cross body hammer curl guide. While many seek to improve bicep strength and size for aesthetic reasons, working out this muscle also has functional advantages. Strong biceps and forearms don’t just look good — they also make everyday tasks like lifting heavy grocery bags and carrying little tykes a lot easier. Build Strong Arms And Shoulders With This Effective Exercise. Read our dumbbell seated hammer curl guide. Dumbbell Hammer Curl is an isolation exercise that primarily targets the biceps brachii, with additional engagement of the brachialis and brachioradialis muscles. Tips for Performing Dumbbell Hammer Curl By using the tips mention below will help the muscle (s) full development by incorporating more muscle fibers per rep, thus increasing the muscle’s size and strength. They can also help prevent injuries, ensuring you can continue toward Sep 24, 2014 · The seated hammer curl is a great variation on the standard curl because the seated position helps stabilize your back to prevent you from rocking back and forth to gain momentum. How to Perform A Dumbbell Hammer Curl Apr 20, 2025 · Hammer Curl Variations Dumbbell hammer curls are effective but are not the only way you can do hammer curls to build your arms. Dec 20, 2023 · Dumbbell curls can be added to your full body workouts, your upper body workouts, your pull workouts, and/or your arm day workouts if you perform a bro split. Mar 27, 2025 · The dumbbell curl is a beneficial exercise working to induce hypertrophy in the biceps brachii, and is meant to act more as a finishing or accessory movement If you want to know what the cross body hammer curl is, what muscles it works, and how to do it, this page will show you how. Learn how to do this exercise, the muscles worked, and the main benefits. Exhale and slowly curl the dumbbells upward by contracting your biceps until the dumbbell Jul 21, 2021 · Fitness expert shares information about Seated Dumbbell Hammer Curls: how to do the exercise, muscles worked, beginner mistakes and useful tips. Jul 20, 2023 · Incline hammer curls are a beneficial exercise. Apr 17, 2022 · Incline hammer curls are a variation of hammer curls performed on an incline bench. They will also activate the forearms. It requires minimal equipment to perform and is rather simple to learn. The Dumbbell Hammer Curl is a highly effective exercise for targeting the muscles of the upper arm and forearm. That’s how lifters build balanced arms with best-selling dumbbells. Learn how to do hammer curls correctly, benefits, and muscles worked. For instance, the biceps balance out the triceps and aid in pulling and lifting movements. These are the muscles responsible for bending the elbow. May 10, 2024 · A hammer curl is a variation of the biceps curl and targets muscles in the upper and lower arm. Jul 24, 2024 · Do you want bigger, stronger biceps? If so, you need to do the right exercises. Dec 22, 2022 · Discover the importance of the dumbbell curl and muscles worked to skyrocket arm strength and definition, plus our top recommended 5 best bicep exercises Dec 15, 2022 · The Dumbbell Curl is a classic arm exercise that isolates the biceps to build strength and size in the front of the upper arm. Sep 22, 2024 · Dumbbell hammer curls put your brachialis (the muscle underneath your biceps) in a better position to curl the weight up. Apr 16, 2022 · Hammer Curls are a bicep exercise that targets both the biceps brachii and the brachialis—the muscle that sits underneath the biceps—using a neutral (palms-facing-in) grip. 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. Jan 18, 2024 · Experience the benefits to your upper arms and biceps brachii. We explain how to do this great sleeve-filler and reveal the best variations and alternatives. The brachialis and brachioradialis work with your biceps to flex your elbow. Jan 6, 2023 · Which is better for building biceps, hammer curls vs bicep curls? Learn the muscles worked by each & how to use them to get bigger arms. Mar 21, 2025 · Discover the benefits and differences between the Incline Dumbbell Curl and the Hammer Curl. But first, what is a dumbbell hammer curl? Aug 12, 2025 · Primary Muscles Worked Biceps Brachii: The biceps are the main muscle used during any curl variation and are on the inside of your upper arm. As opposed to the palms-up bicep curl which mainly recruits the two biceps heads, hammer curls on the other hand, additionally work the brachioradialis a bit more because it is aligned perpendicular to gravity. Jun 9, 2024 · Master the hammer curl. May 15, 2025 · Muscles Worked – Dumbbell Hammer Curl The dumbbell hammer curl is an isolation movement, which means it targets the muscles on your biceps and your forearm. By incorporating Mar 14, 2022 · Waiter Curl Muscles Worked Waiter curls primarily target the biceps (biceps brachii). Mar 16, 2022 · Hammer curls work the biceps brachii, brachioradialis, and brachialis muscles. Nov 7, 2023 · This article details the different types of dumbbell curls that should be part of your exercise arsenal for building bigger biceps. Hammer curls are a great and easy way to work these muscles along with your biceps, adding strength, definition, and Jun 27, 2025 · Bicep curls increase arm size and tone the arms making them the better exercise for aesthetic goals. The bicep curl has the involvement of several synergist muscles, these muscles include, oblique and core muscles. Hammer curls use a neutral grip, palms facing each other, to engage the biceps, upper arm, and forearm. And it worked at the time. Step-by-step guide & workout tips included. It’s a beginner-friendly exercise that helps build arm strength and improve the overall appearance of the upper arms. Read our dumbbell hammer curl guide. The dumbbell hammer wrist curl is a simple movement pattern that will help develop the coordination skills needed over time for more complex weight-lifting exercises. Are you searching to for how to ensure ideal technique and develop your Biceps Brachii quickly? You want to begin using this article in order to commence today. When it comes to building impressive biceps and sculpting your arms, two exercises often come to mind: hammer curls and bicep curls. Take your bicep routine to the next level with dumbbell hammer curl! Feb 14, 2025 · My love for the dumbbell hammer curl dates way back to my teenage years. 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. The standard bicep curl, hammer curl, and reverse curl each work the biceps brachii, brachialis, and forearm muscles differently, resulting in varied outcomes. The short answer: you need both. Before I knew what a proper workout routine looked like, I would perform marathon sets of different curl variations in hopes of building bigger biceps. For stronger biceps, keep reading for a step-by-step guide on hammer curls and the benefits of this curl variation. Unlike a standard bicep curl, this exercise targets more of the bicep peak and forearms. The primary difference between hammer and regular curls is wrist position. Want bigger biceps? These 15 dumbbell exercises target both heads of the biceps plus forearms for full arm growth. It sure didn’t take much time to do 2-3 sets of hammer curls, reverse cable curls, and wrist curls one to two times per week and there’s essentially no recovery burden. Find out what hammer curls are, exactly, and why you should include hammer curls in your next arm workout. This detailed overview covers proper technique, key muscle targets, and the benefits of incorporating hammer curls into your routine for strength and definition. Hammer curls target more muscles and improve grip strength. Instructions for the dumbbell curl exercise. Imagine holding a dumbbell so that the dumbbell head and your forearm form the shape of a hammer. The Dumbbell Hammer Curl is a terrific weight training lift to build your outer biceps. More specifically: Biceps brachii Brachialis – runs across the elbow joint and it is smaller than the brachioradialis. The Dumbbell Cross Body Hammer Curl is a highly effective arm exercise that enhances both strength and definition in the biceps and forearms. 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 hammer curl involves several synergist muscles, including the biceps brachii, and forearm muscles. The core muscles and shoulders will also be engaged to a lesser degree, providing stability during the movement. The angle of resistance increases the range of motion and results in greater time under tension for the biceps. Find workout routines targeted at strengthening and toning the upper body. See how the exercise is performed, the proper technique, and which muscles are worked. Discover hammer curls muscles worked plus proper form to build bigger arms and strong biceps In this article, we will take a look at the muscles worked with a dumbbell hammer curl, how to perform the exercise, the variations of movement and the advantages of using it in your routine. As a result of this, hammer Jun 3, 2024 · How To Do Dumbbell Hammer Curl Stand upright with a dumbbell in each hand, with a neutral grip (thumbs around the handles with your palms facing your body). Jul 8, 2024 · The rope hammer curl is a bicep curl variation where you attach a rope handle to a cable machine and use this to generate resistance. Bicep curls use an underhand (supinated) grip, focusing more intensively on just the biceps. Dec 22, 2021 · Incline dumbbell hammer curls primarily work the biceps brachii, brachialis, and brachioradialis because all of these muscles are powerful elbow flexors, which is the main anatomical function that this exercise trains. This means that the biceps and forearms are forced to do all of the work. Apr 25, 2024 · The cable rope hammer curl is a popular arm-focused exercise which targets the forearms and brachialis muscles in addition to the biceps. Aug 30, 2023 · The hammer curl is a popular biceps exercise performed with the wrist in a neutral position. This variation builds arm size and strength while also working Nov 11, 2022 · Learn how to do dumbbell hammer curls with the proper form by reading our guide. By utilizing a neutral grip, this movement emphasizes the brachialis muscle, which can contribute to the overall This hammer curl variation engages the biceps, brachialis, and forearms, as well as the smaller muscles in your hands and wrist. And because of the rotation of the lower arm during the movement, the brachioradialis (a muscle that travels across the elbow joint) also gets significant work as well. Starting with this exercise, or any lift you have not performed before, use light weight until you have the full range of movement with proper extension Hammer curls are a bicep exercise that targets both the biceps brachii and brachialis muscles, offering a balanced arm workout. Of course, what biceps exercise isn’t a great choice to finish off a lift? In this guide I’m going to teach you how to do Seated Dumbbell Hammer Curls, what muscle groups they work and a few alternatives in case you need them. The hammer curl to press is a multi-joint, upper-body exercise that increases strength and size in the biceps, triceps, and shoulders. A handful of other muscles worked or play the role of stabilizer muscles, including your brachialis, brachioradialis and forearm muscles. Now, this is a great exercise for anyone as it’s very simple to do and the results speak for themselves, so it’s recommended to include this exercise in every arm Feb 22, 2024 · In basic terms, the biceps function is to bend your elbow and twist the forearm and wrist. Using dumbbells allows each arm to work independently, which helps correct strength imbalances and improves muscle symmetry. Master form, variations, and key tips for maximum muscle growth. I have RE-MASTERED this video for 2025! Check it out here! HOW TO: Dumbbell Hammer Curl (BICEPS PEAK BUILDER!) || PERFECT FORM • HOW TO: Dumbbell Hammer Curl (BICEPS PEAK Jul 15, 2024 · Dumbbell Curl Muscles Worked The dumbbell curl, primarily works the biceps brachii. Standing Hammer Curl instruction video & exercise guide! Learn how to do standing hammer curl using correct technique for maximum results! Jul 31, 2024 · Discover which muscles are worked by hammer curls. Below are some other equally effective variations of this exercise. Dec 3, 2024 · The dumbbell hammer curl is a classic and highly effective exercise for building strength and definition in your arms. Cross Body Hammer Curl Benefits The cross body hammer curl specifically targets the brachialis of your […] Dec 25, 2021 · Find out how to perform the preacher hammer curl with dumbbells to build up your biceps, brachialis, and brachioradialis muscles. Learn how to do hammer curls the correct way and avoid common mistakes, as well as several great hammer curl variations with this complete guide. In this guide, you’ll learn everything you need to know about hammer curls, bicep curls, and the best way to build your biceps. Oct 21, 2020 · Mastering proper dumbbell hammer curl form can transform your biceps. Sep 25, 2023 · Cross body hammer curl, also called the cross chest hammer curl, is a muscle-strengthening exercise which targets your biceps. Gym trainees usually perform it in combination with other biceps and triceps workouts for an overall development of their forearms. It assists with elbow flexion, the prime movement of any bicep curl Aug 11, 2024 · The dumbbell hammer preacher curl is a very effective exercise which targets the brachioradialis, brachialis, and bicep muscles. Alternating Hammer Curl Alternating hammer curls could be more accessible for those who find it hard to coordinate lifting both arms simultaneously. 31 votes, 94 comments. Dumbbell hammer curls differ because you use a neutral grip that reduces your biceps brachii’s activation. In my years of coaching and personally chasing bigger, stronger arms as a powerlifter, I've utilized both the standard bicep curl and Learn to perform the Alternating Dumbbell Hammer Curl with key instructions, muscle groups worked, required equipment, and essential details. Dumbbell hammer curls are a fantastic exercise for building arm strength and size, targeting your biceps and forearms effectively. Also learn the benefits and the main muscles worked by this exercise. Since the movement takes place in a fixed plane of motion, it can have a greater isolation on your bicep long head but does employ less stabilisation than a dumbbell movement. Mar 21, 2022 · Hammer curls vs bicep curls, is one better than the other? In this, we breakdown these two popular exercises to see the muscles worked, what's the difference, and which is best for you. Additionally, they’re a great exercise for those who work out at home or perform dumbbell only workouts. Here's how to do the move with perfect form. Learn how to do hammer curls with dumbbells, a variation of the classic curl that targets your biceps, brachialis and brachioradialis. This variation of the traditional hammer curl involves a cross-body movement, which not only targets the biceps brachii but also engages the brachialis and brachioradialis muscles, providing a comprehensive workout for your upper arms. This move is a staple in nearly every arm routine thanks to its simplicity and effectiveness. Brachioradialis – runs from your wrist, across the inside portion of your elbow and into your upper arm bone The Oct 23, 2024 · When it comes to exercises targeting your biceps, the hammer curl is the bicep curl's slightly edgier sister, a variation you definitely want to add to your fitness wheelhouse for building muscle Aug 11, 2024 · The dumbbell cross-body hammer curl is an excellent isolation exercise for the bicep, brachialis, and brachioradialis muscles. Learn how to maximize arm growth with these essential exercises! Sep 2, 2021 · This exercise guide includes everything you need to know about incline hammer curls, including muscles worked and benefits. Position the dumbbells alongside your thighs with your elbows fully extended. Oct 11, 2022 · Seated Alternating Dumbbell Curls work both major biceps muscles – the biceps brachii and the brachialis. Keep your elbows close to your torso and your upper arms stationary. A handful of other muscles worked or play the role of stabilizer muscles, including your obliques, and rectus abdominis. Learn how this exercise targets your biceps, brachialis, and forearms for comprehensive arm strength! Dumbbell Hammer Curl Muscles Worked The primary muscles that work during hammer curls are the biceps, which cover the front side of the upper arms and produce elbow flexion (1). That is where the name comes from. Jun 29, 2023 · Alternating dumbbell hammer curls work on your biceps, but recruit brachioradialis and brachialis better. Nov 10, 2021 · Hammer curls, also known as dumbbell hammer curls or neutral grip dumbbell curls, is a strength training exercise that specifically targets your biceps and your forearms. Keep reading to learn which curl truly fits your goals. Dec 12, 2023 · Yes, you have to curl for bigger arms. By curling across your body with a neutral grip, you place more tension on the outer part of your arms, helping build thickness and forearm strength. Aug 12, 2025 · Hammer curls and bicep curls differ in grip and muscles worked. This exercise is particularly beneficial for those looking to build strength and size in their biceps and forearms, making it a staple in many arm workout routines. Aug 11, 2024 · Kettlebell Hammer Curls Benefits and Drawbacks Not sure if kettlebell hammer curls deserve a place in your next arm workout? Consider these benefits and then decide! A total arm exercise – kettlebell curls work several major arm muscles at the same time, making them a very time-efficient exercise. Practice proper form and control. While this exercise is almost always performed with a dumbbell, you can do it with cables or bands. Nov 7, 2022 · The hammer curl uses a simple thumbs-up position to more directly work the forearm muscles and emphasize a different part of the biceps, leading to more growth, bigger arms, and a stronger grip. Read our dumbbell incline hammer curl guide. Aug 12, 2025 · Hammer curls are a variation of the traditional bicep curl, performed with a neutral grip. 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. They primarily target the biceps brachii but also work the brachialis (a muscle underneath the bicep) and brachioradialis (a forearm muscle involved in elbow flexion). That means your palms face each other throughout the movement. Unlike traditional bicep curls, this variation engages additional muscles, making it a must-have in any well-rounded arm workout. Jan 27, 2025 · Learn how to perform dumbbell hammer curls to build stronger biceps and forearms. If you want bigger biceps AND more muscular forearms, this exercise delivers great results in Jan 25, 2024 · 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. In this brief how-to guide we’ve broken down how to perform the exercise with proper Sep 24, 2025 · Think hammer curls vs dumbbell curls is just a grip change? Nope—it’s the battle between arm thickness and bicep peak. Loop a towel through the handle of a kettlebell. When you bulk up your brachialis, it pushes your biceps further out, giving you bigger, wider arms. With regular practice, it can increase forearm and grip strength while adding size to your upper arms. The two heads of the biceps are the short head of the biceps and the long head of the biceps. Jan 8, 2025 · To mimic the same movement pattern as dumbbell hammer curls, only with a little more instability and therefore—challenge, try towel hammer curls. Nov 3, 2016 · Strengthen and build your brachioradialis, a forearm muscle, using the dumbbell hammer curl! Your biceps brachii and brachialis act as synergists. Read our dumbbell hammer preacher curl guide. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Nov 19, 2023 · Learn How To Do The Dumbbell Standing Hammer Curl To Press With Our Comprehensive Video Guide. The hammer curl is an effective exercise for increasing the size and […] Jun 5, 2024 · Muscle Worked During Cross-Body Hammer Curl The cross-body dumbbell hammer curl targets the upper and lower arm muscles, most notably the brachialis and brachioradialis. But which curl? Here's a look at two classic arm-builders, hammer curls and standard biceps curls. Apr 8, 2024 · The hammer curl arm exercise targets your brachialis muscle, which helps to male your arms look bigger. You can perform seated hammer curls using both arms at the same time, or alternately but here we’ll be looking at the double arm method. To perform them correctly, start by standing upright with your feet shoulder-width apart, holding dumbbells with a neutral grip, then curl the weights towards your shoulders, keeping your elbows close to your body and controlling the Apr 30, 2024 · Dumbbell curl muscles worked, exercises, and tips on how to maximize your biceps growth for bigger and stronger arms. How Aug 11, 2024 · Build your best biceps and forearms with the seated dumbbell hammer curl. Jan 9, 2024 · Looking to sculpt strong and defined arms? Curious about the benefits of hammer curls? Discover the secret to building bicep and forearm strength with hammer curls! Aug 24, 2023 · Swinging the Dumbbell or Otherwise Using Momentum As is the case in many other isolation exercises, performing the cross-body hammer curl with the use of excessive momentum - either by swinging the torso or the dumbbell itself - will negate much of the time under tension needed to develop the arm’s musculature. Both exercises target the muscles in your upper arms but take slightly different approaches to achieve their results. . During a standard curl, the palms face forward and up at the top of each rep. 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. su fzoz5l jgid0o dp1q0is mwwfrm pbs wuasrzpu0 tvs 3yb gbq