Jarrett, C. D., Weir, D. M., Stuffmann, E. S., Jain, S., Miller, M. C., & Schmidt, C. C. (2012). Anatomic and biomechanical analysis of the short and long head components of the distal biceps tendon. Journal of Shoulder and Elbow Surgery, 21(7), 942–948. doi:10.1016/j.jse.2011.04.030 Strength and power athletes can use the barbell curl, primarily to improve arm and grip strength, enhance eccentric loading potentials (injury prevention from strains and tears) during heavy deadlift and pulling training. Here’s more about how stronger biceps can help in specific strength sports: The most common mistake for this variation is using too much weight. Choose a lighter kettlebell and gradually increase reps to see the best results. Using proper form is more important than increasing weight. Some potential benefits of hammer curls include increased strength and size in the biceps and forearms, improved grip strength, and enhanced upper-body muscular balance and symmetry.

With the shoulders set, squeeze the handles and maintain rigidity in the wrist — all you want to do is flex and extend your elbow. The main muscles involved in Hammer Curl are the biceps. It requires the use of only one joint. So it is an isolation exercise. What Can replace Hammer Curl?Hammer curl alternatives give lifters more control over the muscles they engage by isolating specific ones, like the brachioradialis. BUY: Rep Fitness Stainless Steel Curl Bar Best Curl Bar for Olympic Weights - Body Solid Chrome Bar Kettlebell hammer curls use a kettlebell held in both hands. The motion engages the biceps, brachialis, and brachioradialis to move the kettlebell up and down. It also strengthens the elbow flexors, which can help build strength for other upper body exercises. The biggest mistake I see with Hammer Curls is swinging the dumbbells at the bottom of the rep. Lower the weights down under control and do not swing them at the bottom. The brachialis also originates on the lower portion of the upper arm bone, and it attaches at the large inside bone of the forearm, called the ulna. It’s the least visible but also the strongest flexor of the elbow during the hammer curl ( 5). Summary

x Kettlebell hammer curls (tempo: 2 seconds concentric / 1 second pause / 2 seconds eccentric) Why?

With two vertical bars in the middle of the, err, bar, you can train your arms without placing some of the undue strain on your wrist and elbows that can happen with a regular barbell.

On the other hand, Hammer Curls are a good option for targeting the muscles in the forearms, specifically the brachioradialis. Additionally, the neutral grip of hammer curls puts less strain on the wrists, which can be beneficial for individuals who are prone to wrist pain or injury. Better For Beginners: Hammer CurlsBelow are two primary training goals and programming recommendations when programming barbell curls into training programs. To Gain Strength In this article, I will compare barbell curls and hammer curls, highlighting the similarities and differences between the two exercises. I will also discuss the benefits of each exercise and provide tips for incorporating them into your workout routine.