You may not have been conscious of the brachialis muscle if you are working out hard at your gym to improve your biceps.
There is no shame in this. It’s impossible to keep track of all the muscles in our body. The brachialis is a vital muscle for anyone working out to strengthen their upper arms.
You can find the brachialis muscles on your side, near your biceps. You’ll see a significant increase in the strength and size of your arms and biceps if you train the brachialis muscles. The dumbbell hammer curl is one of the best ways to build brachialis strength. This is how it works.
Dumbbell Hammer Curls
One of the best variations on the traditional bicep curl is the dumbbell hammer cur. It isn’t a great bicep exercise because it targets your upper arm brachialis muscles.
You could use the dumbbell hammer curl to increase your strength and appearance.
Working Muscles
Primary Muscle Group
Your brachialis will be worked by the dumbbell hammer curl. The brachialis muscle is found under the biceps Brachii and aids elbow extension. The brachialis muscle can be trained to increase the strength and mass of upper arms muscles.
Brachioradialis is also targeted by dumbbell hammer curls. It’s the biggest muscle in your forearm. Forearm flexion, supination and pronation are the primary functions of brachioradialis.
Secondary Muscle Group
A dumbbell hammer curl is another way to focus on your brachii. It will be still a curling activity and your biceps will remain active.
You can also use dumbbells to curl your abs and back.
Dumbbell Hammer Curl: The Benefits
Strength and Size Gains
Do dumbbell hammer curls for upper arms are the best. This exercise not only targets your brachialis muscles but also strengthens your Biceps.
Both muscles hypertrophy is increased by dumbbell hammer curl. It’s not just for show, strengthening the upper arms muscles can also improve your performance in other gym workouts like the barbell row or the lat pulldown.
2 Forearm Activation
You can get the benefit of both dumbbell hammer curls in one exercise, by working your brachialis as well as the forearms.
The neutral grip dumbbell curl activates the muscles of your forearms and supports your wrists during the movement. You will be able to lift heavier weights and increase grip strength.
#3 Improved Aesthetics
We all want to have stronger arms. The dumbbell hammer curl can be used to tone, build, and refine your arms depending on your requirements.
This exercise is simple to learn and can help improve your arm appearance quickly.
Instructions for the Dumbbell Hammer Curl
Equipment
You will need to use two dumbbells in order to complete this exercise.
Setup
- Place your hands in front of a pair dumbbells.
- Stand in a stable standing position with your back straight.
Instructions
- To raise dumbbells, engage your core muscles and contract your brachialis muscles.
- At the end of each rep, squeeze your brachialis using your hands. Then slowly lower dumbbells to their starting position.
- You can repeat this motion for as many times as you like.
Recommendation:
Start with a light weight dumbbell to get you started. Then, work your way up to completing 4-6 sets of 10- to 15 reps. You can increase your strength by using heavier dumbbells. To complete 3-4 sets, stick to the 6–8 range.
The Dumbbell Hammer Curl – Mistakes
#1 Rounding the Back
Many weightlifters are hesitant to do dumbbell hammer curls.
A rounded back angle could cause injury to your spine and compromise safety.
To be able to challenge yourself the best, ensure your back is aligned and level.
#2 Utilizing Momentum
Many times, I’ve seen people using their strength to raise the dumbbells with the dumbbell hammer curl. They are trying to lose weight.
It is simple: Choose a lighter weight to improve your posture. Be aware of lifting heavy weights to increase your gains and reduce your chance of injury.
#3 Routing the Motion
Rushing is another mistake made in dumbbell hammer curl.
The dumbbells are then let slide to the ground by people who do the curl. You can make significant gains with this eccentric exercise part.
You should not rush through the curling process. Instead, slow down, control, and be steady. It is safer but can also prolong the time you are under tension.
Dumbbell Hammer Curl Variations
#1 1-Arm Kettlebell Hammer Curl
A single-arm hammer curl can be performed. You can use a single arm to perform the hammer curl with a kettlebell.
Continue, but feel free to swap arms.
#2 Resistance Band Hammer Curl
You could get more resistance as you work upwards with the resistance band hammer curl.
Start by holding the band in your hands, palms down. You can then slowly complete the hammer curl by holding the band with your palms facing each other. Repeat!
#3 1-Arm Push Hammer Curl
No equipment? Problem solved! This variation of the Hammer Curl can still be improved by using your body weight.
Place your feet about two inches from each other. Your right arm should be placed to your side with your palm facing directly towards the left.
Apply pressure with your left hand to create resistance. Then, curl your right arm in an upward direction.
You can repeat this motion until you have completed the desired amount of reps. Next, switch arms.
Alternatives
#1 Cross Body Hammer Curl, (Pinwheel Curl).
Instructions
- Stand shoulder width apart with your hands on your hips and place dumbbells at your side.
- One dumbbell should be lifted upwards. To do this, bring your wrist to the center of your chest. Allow your elbow to sway slightly.
- Next, squeeze the highest point of your rep.
- You can slowly control your weight in the lower half of your body.
- Next, repeat this process for the other arm.
Pinwheel curls: What’s the best thing about them? They allow you to lift significant weight with these curls. These curls should be able to do more than the dumbbell-hammer curl. They are my favorite option for dumbbell hammer curl.
Pro Tip
Keep your traps away from getting too involved with the exercise. When reps become difficult, the traps will likely want to get involved. This is a curl. The force that you use should be from your elbow and not from your neck.
Preacher Curl
Instructions
You can use dumbbells or EZ-bars to perform the preacher curl. To get the instructions, it is best to use an EZ-bar/barbell. However, most often, you can also use dumbbells.
- Place elbows on the barre and your upper arms behind the preacher’s pad.
- Reduce the bar slowly, but not to its maximum extent. Reduce it to 15 degrees.
- Keep your arms straight and your elbows on the pad. Next, lift the bar back up and push your biceps toward the top.
- Slowly reduce the bar to make it lower.
Although I have highlighted the dumbbell variant, it is my favourite. The weight of a dumbbell on the bench is the best feeling. You can do all of it and still be able to feel the muscles work.
Pro Tip
Do not lower your bar to below its full extension. This can cause injury and puts your biceps into an inconvenient position.
As the reps get more difficult, be aware of your leg drive.
Keep your posture steady and let the biceps take over the bulk of the lifting.
You’ll be appreciated by them!
#3 Dumbbell Hammer Preacher Curl
Instructions
This can be done with either one dumbbell at a time or both. One dumbbell at a time would be preferable.
- One arm should be raised on a bench with a dumbbell.
- The dumbbell should be held at its highest point. Slowly lower it, but keep your hand on the handle.
- When you have reached full extension, stop and lift the weight. Keep your hand on the pad.
- Reduce the level slowly until it is under control.
This alternative to dumbbell hammer curl is great. Although I do not use it very often, this is a great exercise that can help you push your muscles in a different way. This will stimulate growth.
Pro Tip
A preacher who has a neutral grip can reduce the curl a bit more than an average (palms upwards) preacher’s. To protect your biceps, however, I recommend not extending the preacher too much.
#4 Reverse grip EZ Bar Curl
Instructions
You can also do reverse grip curls with standard bars, however it is very hard on the wrists. It is best to use a simple bar.
- Standing shoulder width apart, place your hands on the bars and hold them with your overhand grip.
- You should keep your weight under control and your arms at your sides.
- Keep your biceps at the top of your biceps.
- Gradually lower it until you have control
- Continue
These exercises can be done using any grip variation possible on the EZ-bar. These exercises are hard but rewarding if done regularly.
Pro Tip
Reverse curls will help keep your elbows straight. To lift weight, imagine that you extend your arms outward. You’re just getting your anterior deltoids involved instead of your biceps/brachialis/brachioradialis.
#5 Reverse Grit Cable Curl
Instructions
- You can do the workout straight, or you can use the EZ-bar attachment.
- Standing shoulder width apart, place your hands on the bars and hold them in an overhand grip.
- Do not lift weights and do not let your elbows touch the ground.
- Keep your biceps at the top of your biceps.
- Gradually decrease it until you are able to control.
- Continue
You can also use the attachment for lat bars to make a wider grip curl. This is a great exercise that I can do to improve my rep count at the end.
Pro Tip
Keep your elbows straight to ensure that you squeeze at the maximum point. It will be difficult to squeeze your elbows from the highest point because of the tension in cable. But you got to do it!
#6 – Cable Hammer Curl
Instructions
- While standing with your shoulders apart, hold the rope in an even grip.
- Be sure to keep the weight under control and your arms at your sides.
- Your biceps should be at the top of your body.
- Gradually lower it until you have control
- Continue
A cable hammer curl is another option that’s often forgotten, even for me. This rope mimics a regular hammer curl. It is a great alternative to the dumbbell curl.
Pro Tip
Throughout the exercise, keep your rope straight. You will prevent your elbows from being lifted and it will also affect your anterior deltoids.
#7 Zottman Curl
Instructions
- Stand with your shoulders apart and hold dumbbells at your sides.
- You should keep the weight at bay and your arms close to your sides.
- While pressing your biceps to the top, place your hands on your palms.
- Gradually decrease it until you are able to control.
- Continue
Zottman curl is not something I do often. They are popular among a handful of people. These are a good workout and can be used in conjunction with the dumbbell curl. They allow you to sweep your wrists, hitting the main muscle groups in the upper- and middle arms.
Pro Tip
The main thing you need to do for the Zottman Curl is tightening and controlling your biceps at the top of your body. This will allow you to control the dumbbell and rotate your hands.
#8 Resistance Band Cull Hammer
Instructions
- You will be placed on the top of this band with your feet at shoulder width.
- Keep your elbows at your sides while lifting weights.
- Keep your biceps at the top of your biceps.
- Gradually lower it until you have control
- Continue
You can do this excellent Biceps workout until the end. You can start by doing the dumbbell hammer curl, and continue to work on the muscles with this alternate.
Pro Tip
Keep your blood pressure under control. At its highest, the tension is quite high. An ordinary resistance band can be used to do the two-handed version. This grip can also be used with your upper hand.
#9 Kettlebell Curl
Instructions
- Keep your knees bent and your heels together while you hold the kettlebells at your sides.
- You should increase your weight by making sure your wrists are straight and your elbows locked.
- Your biceps should be at the top of your body.
- Gradually lower it until you have control
- Continue
Because of the tension they create on your wrists, forearms, and wrists when you curl kettlebells, it can be frustrating. These exercises can also be challenging in a positive manner. Several exercises also test the wrists and forearms.
Pro Tip
You can continue to do this exercise using less weight and more reps. You can make these exercises more challenging by lifting more weight.
Last Words
These are some of the most effective dumbbell hammer curls you can do. Any hammer curl exercise can be used in place of the exercises listed above. Your fitness goals and objectives should be considered when planning your exercise plan. You should do dumbbell hammer curls or any other exercise to strengthen your brachialis muscles.
This blog can be shared with friends and on social media if you find it useful. You can also share any additional exercises you think are more effective than those listed in the comment section.