Hammer curls muscles worked. Hammer curls target more muscles and improve grip strength.

Hammer curls muscles worked Jul 21, 2023 · Hammer curls are a dumbbell exercise that targets the biceps, brachialis and brachioradialis muscles of the arms. With regular practice, it can increase forearm and grip strength while adding size to your upper arms. Loop a towel through the handle of a kettlebell. It involves one joint movement and benefits pulling performance, grip strength, and wrist and elbow stability. Learn to perform the Dumbbell Hammer Curl with key instructions, muscle groups worked, required equipment, and essential details. This hammer curl variation engages the biceps, brachialis, and forearms, as well as the smaller muscles in your hands and wrist. 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. 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. This muscle is responsible for elbow flexion and plays a crucial role in stabilizing the forearm during various gripping and lifting movements. In a hammer curl, the biceps brachii is engaged, but with less emphasis compared to a traditional bicep curl due to the neutral grip. 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. Compare hammer vs regular curl form, and use these insider tips to work your muscles. Instructions for the hammer curl exercise. Dec 22, 2021 · Incline hammer curls muscles worked 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. Brachioradialis: This forearm muscle is located on the Hammer curls work for more muscle groups and develop biceps in ways that regular bicep curls do not. Feb 12, 2025 · The hammer curl works both the biceps brachii and the brachialis muscles, with emphasis on the former. Aug 13, 2024 · Here how to do hammer curls effectively with our step-by-step guide for proper form and technique, for stronger, denser arms with every rep. Hammer curls are a powerful arm exercise that uniquely targets both the brachialis and brachioradialis muscles, resulting in bigger, stronger arms and enhanced grip strength. This variation builds arm size and strength while also working the forearms. Learn how to do hammer curls correctly, benefits, and muscles worked. This muscle plays a crucial role in elbow flexion and is the strongest flexor in the elbow joint. Oct 23, 2024 · Due to the grip, hammer curls work the long, outer head of your bicep, and also target muscles in your elbow (brachialis) and outer forearm (the brachioradialis). The Hammer Curl is an isolation exercise that isolates the biceps. Standing Hammer Curl instruction video & exercise guide! Learn how to do standing hammer curl using correct technique for maximum results! Jul 19, 2025 · Muscles Trained by Hammer Curls Hammer curls primarily target three muscle groups. By training hammer curls consistently, you are not just isolating the biceps. They work the elbow flexors, especially the short head of the biceps, and can help build arm mass and strength. This exercise also secondarily works the biceps The Muscles Worked by Hammer Curls Hammer curls are a great exercise for strengthening and toning your arms. 1 People looking to get a muscular appearance often target the biceps for a more athletic look. Hammer curls also work the elbow flexors, which are made up of the biceps brachii, brachioradialis, and brachialis muscles. In this guide, you’ll learn everything you need to know about hammer curls, bicep curls, and the best way to build your biceps. While the hammer curl also engages the biceps brachii to some extent, its unique grip—with palms facing each other During a hammer curl, several muscles in the upper arm and forearm are engaged. Unlike traditional bicep curls, hammer curls involve a neutral grip, with palms facing each other, which reduces bicep engagement and places greater emphasis on the brachioradialis and brachialis muscles. Most people perform hammer curls to strengthen their elbows and Mar 16, 2022 · Hammer curls are biceps curls with palms facing each other. In my years of coaching and personally chasing bigger, stronger arms as a powerlifter, I've utilized both the standard bicep curl and May 10, 2024 · Benefits of Hammer Curls Hammer curls work the biceps brachii, considered a "vanity muscle" because it is easily visible on the front of your body. Hammer Curls are sometimes known as Arched Hammer Curls to avoid ambiguity with dumbbell curls where both arms are 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. This means that the biceps and forearms are forced to do all of the work. Jun 9, 2024 · Master the hammer curl. Jun 27, 2025 · Bicep curls increase arm size and tone the arms making them the better exercise for aesthetic goals. This detailed overview covers proper technique, key muscle targets, and the benefits of incorporating hammer curls into your routine for strength and definition. If you want bulging arm muscles fast, you may want to try a different bicep variation and consult a trained and experienced physical therapist who will guide you in the right direction. Jun 29, 2021 · Hammer Curls Muscles Worked The primary muscles worked are the biceps, anterior deltoids, and forearms which consist of the brachioradialis (a muscle that runs up and down your forearms), and brachialis (a muscle located deep in the upper arms). Aug 30, 2023 · Learn how hammer curls can increase your bicep size and strength, forearm size and grip strength, and fix muscular imbalances. 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. A handful of other muscles worked or play the role of stabilizer muscles, including your obliques, and rectus abdominis. Take your bicep routine to the next level with dumbbell hammer curl! 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. This exercise gives you a complete arm workout, making your arms stronger and better looking. Hammer curls, performed with a neutral grip (palms facing each other), primarily work the brachioradialis in the forearm and the brachialis and biceps brachii in the upper arm. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Learn how to perform hammer curls, what muscles they work, and how to program them in your workout routine. It’s a simple, effective way to add thickness and balance to your arms. Strengthen and better define your arms using bicep hammer curls. Learn benefits, proper form, and variations for optimal results. Bicep curls use an underhand (supinated) grip, focusing more intensively on just the biceps. 3 days ago · Discover how hammer curls build stronger arms by targeting key muscles. This guide will show you how to perform it with proper form and technique. They are an isolation movement, targeting the bicep muscle, specifically the long head of the bicep. Learn how to do hammer curls with proper form and different variations. Muscular upper forearms are a sign of strength and they look great in short-sleeved shirts. During a standard curl, the palms face forward and up at the top of each rep. The primary muscles worked include: Biceps Brachii: The biceps brachii is the primary muscle responsible for flexing the elbow. But, despite being such a simple movement, seated hammer curls work a several very important muscle groups. The angle of resistance increases the range of motion and results in greater time under tension for the biceps. . Crossbody hammer curls target this muscle group just like regular hammer curls do; however, they also work it more deeply and effectively due to their unique angle. Nov 16, 2021 · Best guide to Hammer Curls - Includes benefits, technique, mistakes, muscles worked, alternatives, variations and how to training tips. Learn how this exercise targets your biceps, brachialis, and forearms for comprehensive arm strength! Jun 3, 2024 · Hammer curl is a great way to target your biceps and forearms. Hammer curls target more muscles and improve grip strength. See how the exercise is performed, the proper technique, and which muscles are worked. In contrast, reverse curls, executed with an overhand grip 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’s three major muscles working together during this neutral grip movement to build Sep 30, 2024 · Hammer curls are a bicep exercise that targets both the biceps brachii and brachialis muscles, offering a balanced arm workout. 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. A simple change in grip creates a significant change in the exercise, and muscles worked. Master the Hammer Curls with our step-by-step guide. The primary difference between hammer and regular curls is wrist position. Find out the primary muscles worked by this exercise, such as biceps brachii, brachialis, brachioradialis, and forearm flexors. That said, hammer curls benefits include building biceps thickness, enhancing forearm strength Jul 8, 2024 · Muscles worked in the rope hammer curl Since the rope hammer curl is an isolation exercise, the main muscle it activates is your bicep long head. Hammer curls specifically target these muscles by working them through an extended range of motion. 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. Jan 27, 2025 · Muscles Worked: Breaking Down the Basics Muscles Worked with Hammer Curls: Target the biceps brachii, brachialis, and forearms for ultimate arm size and strength. 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. Nov 9, 2023 · Hammer curls work on both your biceps and the muscles along your forearm. Master form, variations, and key tips for maximum muscle growth. In a hammer curl, the palms face inward and you hold the dumbbell vertically as if you were Jan 27, 2025 · Learn how to perform dumbbell hammer curls to build stronger biceps and forearms. Benefits of Hammer Curls 1. 5. Discover its benefits, primary muscles worked, difficulty level, equipment needed, and detailed Nov 14, 2025 · The hammer curl arm exercise targets your brachialis muscle, which helps to male your arms look bigger. Aug 11, 2024 · Seated Hammer Curl – Muscles Worked Biceps Anatomy Seated hammer curls are an isolation exercise, which means they involve movement at just one joint. They are most often performed with the use of moderate-weight dumbbells in high-volume sets, but can also be done with a cable machine if so desired. They target the biceps, which is the muscle group responsible for flexing your elbow joint. Oct 15, 2024 · Hammer curls are a variation of a traditional bicep curl that targets the longest head of the bicep, known as the brachialis, and is one of the key forearm muscles known as the brachioradialis. Mar 24, 2025 · The difference in grips for hammer curls vs bicep curls comes down to the hand positioning. Hammer curls don’t just hit the biceps brachii like your traditional curls—they also recruit the brachialis and brachioradialis. 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. As a secondary focus, the brachialis—an elbow flexor and stabiliser muscle—is also hit, which is great for building general stability in Jan 18, 2024 · Hammer Curls Muscles Worked During The Exercise? The hammer curl is a compound exercise that will target the long head of the biceps brachii and the brachialis muscle, both muscles are located at the front of the upper arm. Also learn the benefits and the main muscles worked by this exercise. Anatomically, the brachialis lies beneath the biceps brachii, the classic biceps muscle. Nov 20, 2025 · A hammer curl is a popular strength training exercise that primarily targets the brachioradialis muscle, located in the forearm. Aug 24, 2023 · What is the Cross-Body Hammer Curl? The cross-body hammer curl is an isolation exercise primarily performed to target the elbow flexor muscles of the arms. Jan 9, 2024 · By the way, we can perform this exercise with more weight than the biceps curl because the hammer curl targets more muscles than the biceps curl. The main target muscle is the brachialis, the so-called Musculus brachialis. These muscles originate on the lateral epicondyle of the humerus, or outside end of your upper arm bone, and insert on the ulna, or lower bone of your forearm. Nov 11, 2022 · Learn how to do dumbbell hammer curls with the proper form by reading our guide. How Jul 31, 2024 · Discover which muscles are worked by hammer curls. As a result of this, hammer Jun 11, 2025 · The Radialis Muscles are those that radiate and control the movement of your forearm. 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. Jul 20, 2023 · Incline hammer curls are a beneficial exercise. The hand placement places less stress on the joints than regular biceps curl. Aug 14, 2025 · The cable hammer curl is an arm exercise that strengthens the biceps and the forearm. All of these muscles play an important role in everyday activities such as lifting objects or 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. Aug 12, 2025 · Hammer curls target the brachioradialis effectively, making your arms look more complete from wrist to shoulder. Nov 10, 2021 · The traditional bicep curl targets the short head of the biceps brachii, but the hammer curl offers a more comprehensive arm exercise for building muscle by activating the long head of the biceps brachii and the brachialis, or elbow flexor muscles. Here's how to do the move with perfect form. The hammer curl involves several synergist muscles, including the biceps brachii, and forearm muscles. This exercise is perfect for targeting both your biceps and forearm muscles, helping you build balanced and powerful upper arms. Both grips work in a lever-action and with a bicep curl, your hands are in the supinated position aka palms facing upward. Increases Arm Strength and Size The bicep is obviously important to develop the front arm but the brachialis gives you the three-dimensional effect. 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. This muscle is also engaged during hammer curls 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). Forearms (Brachioradialis): Located on the outside of your forearms, this muscle group helps flexes the elbow joint and is responsible for turning your wrist over during certain Sep 2, 2021 · This exercise guide includes everything you need to know about incline hammer curls, including muscles worked and benefits. Grip Strength Hammer curls develop your grip strength. Nov 20, 2025 · Hammer curls primarily target the brachioradialis muscle, located in the forearm, which is responsible for elbow flexion and forearm pronation. Mar 13, 2025 · Why Do It: The hammer curl is one of the biceps curl variations that targets the brachialis, brachioradialis, and biceps brachii. 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. Additionally, hammer curls also work the brachialis and brachioradialis muscles in your forearms. 4 days ago · When considering whether hammer curls and reverse curls target the same muscles, it’s important to understand their distinct mechanics and muscle engagement. Apr 17, 2022 · Muscles Worked by Incline Hammer Curls Incline hammer curls make an excellent choice for working the brachioradialis, that muscle that creates a nice, round bulge on the outside of the elbow when it’s well developed. Jun 11, 2025 · Hammer curls are a popular exercise for building upper arm strength and increasing curling strength. 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. Hammer curls use a neutral grip, palms facing each other, to engage the biceps, upper arm, and forearm. At the top of the movement, you can add a slight emphasis on the short head by twisting the handles outwards. If you’re aiming for bigger, stronger arms, the Hammer Curl should be a key part of your workout routine. The hammer curl is an excellent movement for arm development as a bigger Dec 25, 2021 · Find out how to perform the preacher hammer curl with dumbbells to build up your biceps, brachialis, and brachioradialis muscles. Oct 24, 2025 · Hammer curls and bicep curls differ in grip and muscles worked.