The term “hammer curls” very commonly appears on many beginner and intermediate bodybuilding training programs, but instructions for its proper completion are often a bit more rare. It’s a highly effective movement that should be included in all routines and performed 2 to 4 times a month as part of a well-balanced biceps training program. Here are the specific steps and facts to consider when completing biceps hammer curls.

Targeting

Using this movement, your goal will be to thoroughly stimulate the outer heads of the biceps. Your brachialis and muscles of the forearm which connect to the biceps will also be stimulated. Hand grips strength is in play, but not a major factor in this movement.

Equipment

You will be using a set of dumbbells for this movement. You will want to use about 20% less weight than you would normally employ for alternate dumbbell curls. You will need to use less weight because you will not have the full benefit of both biceps heads, due to the hand placement for this exercise. Start light, and you will be able to work your way up very quickly once you become comfortable with this movement.

The movement

Begin in a standing position with the dumbbells in your hands. Your palms should be facing each other, and facing your body. Slowly raise the dumbbells from a hanging position to one where the dumbbells are fully curled. Ideally, you will want to complete a 3-count on the way up, and a 3-count on the way down. The slower you curl the weight, the more effective it will be for your biceps. Your elbows need to remain still by your side for the duration of this exercise. Any flaring of them, or movement to assist the weight up, will transfer the workload from the biceps to the shoulder, back or hips. You can complete one arm at a time, or both arms at the same time. If focus is an issue, then use one arm at a time. If you become tired and winded after a minute of training, then complete both arms at once so your muscles fail before your lungs give out.

Placement

This movement should be placed about third in your workout schedule. You should usually begin your biceps workout with two movements which stimulate the entire biceps head. They should be some variation of barbell curls and alternate dumbbell curls. These can be completed in either order. Hammer curls are a great third exercise, as they allow the full biceps to remain pumped, while at the same time devoting some resources to hitting the outer biceps, which is a deficit in most bodybuilders.

Set & Rep schemes

You will need to complete 3 to 5 sets of this exercise in order for it to be effective. After one initial warm-up set, you should be ready to dive in to heavy weights, particularly after the two biceps movements you completed previously. Four sets of 8 to 12 repetitions are optimal for this movement.

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