Should I go heavier on hammer curls?

Author: Lavinia Strosin DDS  |  Last update: Monday, August 4, 2025

Add the hammer curl to your upper body or arm day workouts so you can give your brachialis muscles some focused work. Start with 3 sets of 6 to 8 reps with heavier weights than you'd use for a standard curl. For extra volume, use lighter weights but more reps—say 3 to 4 sets of 15 to 20 reps.

Should hammer curls be lighter?

Standing Tall: Keep your posture straight throughout the movement. It will ensure that the biceps and forearms do the bulk of the work without stressing your lower back. Light vs. Heavy Weights: Beginners should start with lighter weights to perfect their form before progressing to heavier weights.

Should I go heavy or light on bicep curls?

Yes, it is. Heavier weight on the curls will just make you swing and use momentum and will not be effective. It is better to lower the weight, curl with good form and feel the muscle more throughout the whole movement, not just on top. This will target the biceps better.

Can hammer curls make biceps bigger?

Yes, hammer curls are effective for building biceps, not just forearms. Hammer curls primarily target the brachialis muscle, which is located underneath the biceps and contributes to overall arm thickness. However, hammer curls also engage the bic...

Should my hammer curls be the same weight as my bicep curls?

(5) This is why many lifters can perform hammer curls using heavier weights than they use with biceps curls. This also makes the two exercises very effective for supersetting together, performing a set of biceps curls until muscular fatigue and then immediately performing additional repetitions with hammer curls.

How To Get BIGGER ARMS (3 MISTAKES YOU'RE MAKING!)

Should you go heavy on hammer curls?

Add the hammer curl to your upper body or arm day workouts so you can give your brachialis muscles some focused work. Start with 3 sets of 6 to 8 reps with heavier weights than you'd use for a standard curl. For extra volume, use lighter weights but more reps—say 3 to 4 sets of 15 to 20 reps.

Is a 50 lb hammer curl good?

The average Hammer Curl weight for a male lifter is 51 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Hammer Curl? Male beginners should aim to lift 18 lb (1RM) which is still impressive compared to the general population.

Will hammer curls build big forearms?

If you're aiming for bigger, stronger arms, the Hammer Curl should be a key part of your workout routine. This exercise is perfect for targeting both your biceps and forearm muscles, helping you build balanced and powerful upper arms.

How to get thick biceps?

The best exercise for growing the bicep muscle is any variation of the curl. Curls are best done using a barbell and weights or a set of dumbbells. If you're training in the gym, sitting at a bench or using the preacher curl machine can help to further concentrate tension on the bicep muscle, leading to bigger gains.

Which bicep curl is most effective?

Arguably the most efficient exercise in yielding maximum bicep growth, a recent study by the American Council on Exercise found that the seated concentration curl yielded 97% bicep activity in contrast to EZ-bar curls (wide grip 75%; narrow grip, 71%), incline curls (70%), and preacher curls (69%).

How heavy should you go on curls?

We recommend a weight of 40% to 50% of your body weight as a range in which you can train without losing your form.

How to get your biceps to pop?

6 Exercises to Increase Biceps Peak
  1. SPIDER CURLS. These are essentially the same as a preacher curl. ...
  2. HIGH CABLE CURLS. On this exercise, put the cables above your head and take a slight step forward. ...
  3. INCLINE CURLS. ...
  4. STRICT BARBELL CURLS. ...
  5. DRAG CURLS. ...
  6. CONCENTRATION CURLS.

Should I go heavy or light on curls?

For example, if you are using a 10-pound weight to do bicep curls, you may have to do 20 reps to achieve muscle fatigue. If you use a 20-pound weight instead, you may only be able to do 10 reps. Both methods will provide similar results and both have their benefits.

How far up to go on hammer curls?

Lift until the dumbbells reach shoulder-level, but don't actually touch your shoulders. Hold this contraction briefly, then lower back to the starting position and repeat.

Why don't I feel biceps on hammer curls?

If you don't feel your biceps on hammer curls, then you're doing things correctly. You see, the point of the hammer curl is to bias more of your brachialis / brachioradialis. Compared to a regular supinated bicep curl.

Do hammer curls widen biceps?

Targeting the brachialis not only increases overall arm strength, but also increases upper arm thickness and props up the superficial bicep muscle. Because of this, hammer curls are your best bet to get that sought-after bulge and chiseled look.

How to grow a huge chest?

How to Get a Bigger Chest
  1. Bench Press. ...
  2. Dumbbell Flys. ...
  3. Maximizing Chest Development with Machine Exercises. ...
  4. Push Past Your Limit with Partials. ...
  5. Dip to Failure. ...
  6. No-Equipment At-Home Chest Exercises. ...
  7. Achieve Your Chest Goals Holistically.

How to hit all heads of the bicep?

How To Get Bigger Biceps: The 6 Best Exercises
  1. Concentration Curls (short head)
  2. Hammer Curls (long head)
  3. EZ Bar Curls (long / short head depending on grip)
  4. Preacher Curl (short head)
  5. Single Arm High Cable Bicep Curl (short head)
  6. Chin Ups (long / short head depending on grip)

How to get massive forearms?

Our best exercises to include in forearm workouts include:
  1. Wrist flexion/extension: Wrist curls.
  2. Elbow flexion/extension: Reverse grip cable curl & Zottman curl.
  3. Grip strengthening: Farmer's carry & Plate pinch.

Are hammer curls worth it?

Yes, they certainly do! Hammer curls are a great exercise for working the biceps, as they target the bicep muscle group specifically. This move is also great for building strength and definition in the arms. So if you're looking to work your biceps, hammer curls are a great choice.

Do hammer curls target bicep peak?

The incline hammer curl is a great exercise to target the long head of the bicep, which will contribute to building a bigger peak. The incline bench will place the elbow back more to expose the long head and train the fullest range of motion, and the neutral hammer grip will emphasize the long head as well.

Will doing 100 curls a day build muscle?

Key Takeaways. Daily bicep curls can lead to significant muscle growth due to increased muscle protein synthesis. Frequent training enhances neuromuscular adaptations, resulting in increased strength.

What are hammer curls perfect for?

Hammer curls target the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (one of the key forearm muscles). The hammer curl is a relatively simple exercise that beginners can quickly master.

Can I do hammer curls standing up?

Standing Hammer Curl Instructions

Grab a pair of dumbbells and stand up with the dumbbells by your sides. With a neutral grip, bend your arms slightly to keep the tension on the biceps. With your palms still facing your body, slowly curl the dumbbells up as far as possible.

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