How do hammer curls benefit arms?

Hammer curls are highly beneficial for arm development for several reasons. According to Sal Di Stefano, hammer curls work the bicep in a neutral grip position, effectively targeting not only the biceps but also the brachialis and brachioradialis muscles, which are often overlooked. The brachialis, situated under the bicep, when developed, pushes the bicep outward, giving the arm a fuller look. The brachioradialis, located in the forearm, also contributes to overall arm strength and stability 1.

Furthermore, Sal Di Stefano explains that hammer curls are particularly excellent for enhancing grip strength. When performed with bands, the exercise not only works the biceps and brachialis but also significantly strengthens the wrists and forearms by forcing a tight grip, which is often a weak point for many people 2.

Additionally, hammer curls allow for heavier loads compared to supinated (palms-up) curls, making them more functional and beneficial for overall arm strength. This functional aspect is emphasized by the way arm wrestlers, who require strong forearms and biceps, frequently use hammer curls in their training routines 3.

Overall, incorporating hammer curls into your workout can provide a balanced development of the arm muscles, particularly emphasizing the neglected forearm and brachialis muscles, enhancing both the aesthetics and functionality of the arms.