The same old Bicep curls, day in and day out, can really be a bore. They say that variety is the spice of life so add some spice to your bicep routine with a much more complete curl – Hammer Curls. Hammer curls add a variety to your workout with benefits that go beyond a regular curl.
When doing a Hammer curl, the important things to remember are your stance and correct grip on the dumbbell or horseshoe bar. A regular bicep curl has a similar stance, but that is about all. A regular bicep curl is completed holding the dumbbell horizontally. A Hammer curl is completed holding the equipment vertically with palms facing inward toward each other. This is a part of what makes the Hammer curl so much better.
A lot of times at the end of a set, when doing regular bicep curls, the wrist can dip or bend as fatigue sets in. This not only puts undue stress on the wrist, but also destroys the form and detracts from the effectiveness of the curl. Due to the opposite grip of the Hammer curl, the wrist is held stable. This allows protection for the wrist, by relieving stress and the correct form from start to finish.
There is no doubt that a bicep curl, when performed correctly, can really work out the bicep. It is a move made to increase that bicep muscle. There is nothing wrong with that. On the other hand, if you are going to do the curls, why not work out more than one muscle at a time? Because of the position of the equipment throughout the rep, you not only work out your bicep but also the forearm, which has two muscles that run across it.
The grip of the average bicep curl is tight but almost cradled due to the position of the dumbbell. Whereas in the Hammer curl, the vertical hold of the dumbbell requires a much tighter grip. This helps to increase your grip strength.
If you are going to take the time to do some curls, the Hammer curl has greater benefits for the entire arm and not just the bicep. Training more than one muscle at a time is a much more time effective plan and complete routine.
The rules for a regular curl in terms of stance, weight and repetition apply to Hammer curls also. The correct stance would be knees slightly bent (not locked), feet at hip width apart. Hold the dumbbells in line with your hips, arms bent at the elbow, with the dumbbells in a vertical position. The palms of your hands should be facing one another. Slowly squeeze the bicep to raise the dumbbell to the shoulder. Slowly lower the dumbbells back to the start position while keeping your elbow locked at your sides. Continue with your usual amount of reps.
Adding the Hammer curl to your routine will not only break up the monotony of doing curls but it has the added benefit of working out other arm muscles you wouldn’t otherwise engage.