Hammer curls increase bicep size and strength

Hammer curls are a bicep exercise that can contribute to increased size and strength of the biceps, along with targeting other muscle groups. Here’s how hammer curls work to achieve these effects:

Targeting the Brachialis Muscle: Hammer curls target not only the biceps brachii but also the brachialis muscle. The brachialis is a muscle located underneath the biceps brachii and contributes significantly to arm thickness. By working both the biceps brachii and brachialis, hammer curls can help increase overall arm size.

Variation in Grip: Hammer curls are performed with a neutral grip (palms facing each other), unlike traditional bicep curls with a supinated grip (palms facing upward). This variation places emphasis on different parts of the biceps and forearms, promoting well-rounded development.

Forearm Engagement: The neutral grip used in hammer curls engages the forearm muscles, particularly the brachioradialis. Strengthening the forearms not only enhances grip strength but also contributes to a balanced and proportionate arm development.

Preventing Imbalances: Incorporating different types of bicep exercises, including hammer curls, helps prevent muscle imbalances. Focusing solely on one type of curl may neglect certain muscles within the biceps complex, potentially leading to imbalances in size and strength.

Functional Strength: Hammer curls mimic a natural grip that is often used in daily activities and sports. This can translate to improved functional strength, making it beneficial beyond just aesthetic gains.

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To maximize the effectiveness of hammer curls for bicep size and strength, it’s important to perform the exercise with proper form, control the movement, and progressively increase the weight over time. As with any exercise routine, it’s advisable to consult with a fitness professional or healthcare provider, especially if you have any existing health concerns or conditions.