Hammer curls primarily work the following muscles:
- Biceps brachii , especially the long head, which is the prominent muscle on the front of the upper arm responsible for elbow flexion and arm movement.
- Brachialis , a muscle underneath the biceps that helps push the biceps up, contributing to arm thickness.
- Brachioradialis , a key forearm muscle that flexes the elbow and is heavily engaged during hammer curls due to the neutral grip position.
This neutral grip (palms facing each other) used in hammer curls not only targets these muscles but also significantly improves grip strength and forearm development. It reduces stress on the wrist and elbow joints compared to traditional curls, making it a safer and functional exercise for overall arm strength and endurance. Hammer curls are effective for building arm thickness and forearm strength, complementing traditional bicep curls that focus more on the bicep peak (short head). They are also beneficial for enhancing wrist stability and supporting compound lifts that use a pronated grip, like pull-ups or wide-grip pulldowns. In summary, hammer curls work the biceps (long head), brachialis, and brachioradialis muscles, improving arm size, strength, and grip functionality
