What are hammer curls?

Hammer curls are a type of bicep exercise that involves holding a weight with a neutral grip (palms facing each other) while performing a curling motion. This grip is different from traditional bicep curls, where the palms face upwards (supinated grip). Hammer curls target not only the biceps but also the brachialis and brachioradialis muscles. Developing these muscles can enhance arm thickness and overall forearm strength.

Sal Di Stefano explains that hammer curls are effective because they mimic real-life situations where the hands are not always supinated, thus adding functional strength. Additionally, they help in developing the brachialis (a muscle underneath the bicep) and the brachioradialis (a muscle on the forearm near the elbow), which are often underdeveloped in many people who lift weights 1.

Hammer curls can be performed using dumbbells, resistance bands, or other forms of weights. Moreover, using bands for hammer curls can further strengthen the wrists and improve grip strength due to the necessity of squeezing the band during the exercise 2.

Arm wrestlers, who require strong biceps and forearms, frequently use hammer curls in their training because they allow lifting heavier weights compared to supinated curls 3. This combined focus can lead to better overall arm development 4.