Standing Hammer Curl Video Guide
Exercise Profile
- Forearms
- Strength
- Dumbbell
- Isolation
- Pull
- Beginner
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Exercise Instructions
- The hammer curl is a great exercise for the biceps and forearms. Set up by grasping a set of dumbbells and standing straight up with the dumbbells by your sides.
- You should be using a neutral grip, meaning your palms are facing your body.
- Bend your arms slightly to take tension into the biceps.
- Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible.
- Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position.
- Repeat for desired reps.
Hammer Curl Tips:
- Do not lean back as you move the weight - this is cheating!
- Keep your elbows locked in by your sides throughout the set. Don't allow them to come forward as you curl the weight up. Focus on only allowing your forearms to move.
- Squeeze and hold at the top of the movement for maximum results.
- Keep the rep timing slow and control the weight for the whole set.
Comments (10)
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Posted Wed, 04/18/2012 - 23:12
What is the best amount of reps to do for this exersize in your opinion?
Posted Tue, 06/26/2012 - 10:56
Chris, I used to use a 12-10-8 format, but you can use 10-10-10 as well.
The former is probably my favourite though.
Good luck
Posted Mon, 11/05/2012 - 15:01
How does the cross body hammer curl differ??
Posted Wed, 12/05/2012 - 16:05
They look like this:
http://www.muscleandstrength.com/exercises/hammer-curl-across-the-body.html
Posted Sat, 01/05/2013 - 18:52
I'm having trouble increasing weight after 10 weeks in both standing hammer curl and regular dumbbell curl. Went from 25 lbs to 30 lbs but are struggling to achieve desired reps at 30 lbs. Currently doing Beginners Dumbbell Routine and shooting for 3 sets 12 reps. I can only do 12, 8, 6. Any advice?
Posted Sun, 01/27/2013 - 15:11
I am also finding that it is taking a long time for my Bi's to get stronger compared to the rest of my muscles. The only thing I can think of is after about 4 weeks, be sure to change your exercise. Like for instance, week 1-4 barbell curls, week 5-8, dumbbell curls, week 9-12 hammer curls. You should ALWAYS switch up your workout after about a month so your muscles don't become too used to the workouts. I'm also doing 21's using a barbell. Look it up if you don't know what it is. And I don't know your routine, but increase your workout. (If you're doing them once a week, try doing them twice a week, and so on...)
Posted Tue, 01/15/2013 - 07:23
How does this exercise differ in benefit/effect to a regular curl?
Posted Sun, 01/27/2013 - 15:12
I know this exercise hits your forearms, where the normal curl doesn't'. That's what I've read. I still find it hard to believe that a normal curl doesn't hit your forearms at all though.
Posted Wed, 01/30/2013 - 15:51
does mark walhberg do these?
Posted Sat, 03/09/2013 - 21:43
Although the biceps and forearms are activated in the dumbbell Hammer curls, I've always used the Hammer curls to target that broad, flat, elusive, wonderful muscle lurking behind the biceps, namely the Brachialis muscle. When the brachialis is developed, the biceps appear more massive as the brachialis pushes them out further. Biceps curls for biceps, forearm curls for forearms, and hammers for brachialis. Makes sense to me!
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