Hammer Curls

Hammer Curls

Banded Hammer Curls

Resistance bands are great for strengthening and toning the arms. Their looped shape makes them perfect for performing a variety of curls such as hammer curls, and bicep curls. You can begin with lighter bands to get used to the movement and gradually progress to heavier bands as you get stronger. To perform this, you will:

1. Stand tall with your feet shoulder-width apart. Loop the band under your feet, and hold both ends in each hand in a neutral grip where your palms are facing each other. This is your starting position. 
2. Exhale as you bend the elbows and curl the band towards your shoulders. Keep your upper arms rigid and elbows locked in a single position. Your palms should face each other, and your core is tight throughout the motion.
3. Inhale as you lower your palms back down to the starting position, locking your arms out fully to ensure a full range of motion. 
4. Repeat this movement between 8-20 reps for 4 sets.

Hammer Curls Benefits

Increase Biceps Size and Strength

The first benefit is the most obvious, hammer curls will help you build even bigger arms.  Your biceps must adapt to the resistance by getting stronger and growing in size. Moreover, the brachialis and brachioradialis will assist in the movement. This exercise could be the key to serious arm size if you do it properly.

Strengthen Grip

Your wrist and finger flexors are worked when performing hammer curls. The resistance puts stress on your forearms causing them to grow stronger. A stronger grip will help improve functional strength, helping you with everyday tasks such as carrying heavy objects, and in sports such as tennis, golf, and rock climbing. According to Havard research, each 11-pound reduction in grip strength is connected to a 16% greater risk of dying from any cause, a 17% increased risk of dying from heart disease, a 9% increased risk of stroke, and a 7% increased risk of a heart attack.

Adaptable 

Hammer curls are highly adaptable to your current fitness levels, whether you are a beginner, intermediate, or advanced level athlete, you can adjust either the gradient of your body or the size of a resistance band to modify your workout to tailor it to your skill level and specific preferences. No need to lift heavier dumbbells! 

Hammer Curls vs Bicep Curls

Hammer curls and bicep curls have the same movement paths and target the same muscle groups but to a different extent. Your bicep muscle occupies a third of the upper arm, and it plays a key role in arm movements. It is highly recommended that you focus on both if you want huge arms. By creating variation and changing altering your routine, you can develop a new stimulus, which generates more progress over time.

Hammer Curls

Hammer curls are great for targeting your entire arm as it targets the brachialis (the long head of the biceps), and the brachioradialis (one of the forearm muscles), as well as your biceps. In hammer curls, you will use a neutral grip where your palms are facing inwards towards each other. 

Bicep Curls

Bicep curls also work on the long and short heads of the biceps: brachialis, and brachioradialis. It utilizes the supinated/underhand grip which will maximize bicep size. However, it does not target the brachioradialis as adeptly as hammer curls.

So, which is better?

Both exercises can be performed at home or in the gym, can be performed using dumbbells, and are simple to do. It mainly depends on what your goals are:

• If you want bigger biceps, go for bicep curls
• If you want overall bigger arms, go for hammer curls

The Takeaways: Hammer Curls For Calisthenics

The hammer curl can be performed simultaneously with a variety of workout equipment such as resistance bands, gymnastic rings, and a towel. It is great for those who want to grow biceps, we know that it doesn't only work the biceps but also the brachialis and brachioradialis. 

For overall bigger arms, I highly recommend you to use hammer curls into your workouts at least once a week. With that said, if you've enjoyed this article check out this follow along bicep workout where you can train your biceps at home with no weights needed.

Other Pulling Exercises

Hammer Curls vs Bicep Curls

Hammer curls and bicep curls have the same movement paths and target the same muscle groups but to a different extent. Your bicep muscle occupies a third of the upper arm, and it plays a key role in arm movements. It is highly recommended that you focus on both if you want huge arms. By creating variation and changing altering your routine, you can develop a new stimulus, which generates more progress over time.

Hammer Curls

Hammer curls are great for targeting your entire arm as it targets the brachialis (the long head of the biceps), and the brachioradialis (one of the forearm muscles), as well as your biceps. In hammer curls, you will use a neutral grip where your palms are facing inwards towards each other. 

Bicep Curls

Bicep curls also work on the long and short heads of the biceps: brachialis, and brachioradialis. It utilizes the supinated/underhand grip which will maximize bicep size. However, it does not target the brachioradialis as adeptly as hammer curls.

So, which is better?

Both exercises can be performed at home or in the gym, can be performed using dumbbells, and are simple to do. It mainly depends on what your goals are:

• If you want bigger biceps, go for bicep curls
• If you want overall bigger arms, go for hammer curls

The Takeaways: Hammer Curls For Calisthenics

The hammer curl can be performed simultaneously with a variety of workout equipment such as resistance bands, gymnastic rings, and a towel. It is great for those who want to grow biceps, we know that it doesn't only work the biceps but also the brachialis and brachioradialis. 

For overall bigger arms, I highly recommend you to use hammer curls into your workouts at least once a week. With that said, if you've enjoyed this article check out this follow along bicep workout where you can train your biceps at home with no weights needed.