Fact Checked

Hammer Curls: Build Stronger and Bigger Arms

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

hammer curls
Want to build stronger, bigger arms? Hammer curls are one of the most straightforward but often overlooked biceps exercises.

They are effective at working through your biceps and forearms, making it a double-whammy exercise!

They also help develop your grip and wrist strength, giving you a full arm workout in one simple move.

Unlike traditional curls, you’ll be using a neutral grip with your palms facing each other throughout the entire motion. This slight change in hand position can target different muscles and improve your mobility.

Hammer curls not only challenge your arm strength but also promote stability in your upper body. Try them out and see the difference for yourself.

You can grow bigger arms AT ANY AGE. You simply need to do the PROPER exercises, sets, reps, and form.

Check out our hammer curls video tutorial, that highlights three form tips for BIG GAINS!

 

Hammer Curls: A Step-By-Step Guide

    • Stand shoulder width apart with your knees soft and core tight.
    • Hold the dumbbells loosely at your sides.
    • Alternating arms, curl the weight up across your body, keeping your hand in the same position (do not supinate your hand). Squeeze your biceps at the top.
    • Lower the weight slowly and controlled back to the start position.
    • Complete on each arm for the prescribed number of reps.

Pro Tip 1: We recommend starting 3 sets of 12-15 reps (each arm).

Pro Tip 2: Flex your triceps at the bottom of the movement to increase the tension of each contraction.

Want more? To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube Channel.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on hammer curls.

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Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

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