Hammer Grip

In the context of workouts, the hammer grip refers to a specific hand position typically used during exercises like dumbbell curls or triceps extensions. In this grip, your palms face each other (neutral grip), with your thumbs pointed upward, resembling the way you would naturally hold a hammer—hence the name.

Common Exercises Using the Hammer Grip:

1. Hammer Curls

• This bicep exercise targets both the biceps brachii and the brachialis (a muscle underneath the biceps that increases arm thickness), as well as the brachioradialis (a prominent muscle in the forearm).
• How to perform: Hold a dumbbell in each hand with your arms hanging at your sides and palms facing inward (toward each other). Curl the dumbbells upward while keeping your palms in the neutral position throughout the movement.

1. Neutral-Grip Dumbbell Press

• This chest or shoulder exercise uses the hammer grip to reduce strain on the wrists and shoulders.
• How to perform: Lying on a bench, hold dumbbells with palms facing each other. Press the weights upward, maintaining the neutral grip.

1. Triceps Extensions (Neutral Grip)

• Holding the dumbbells with a hammer grip during overhead triceps extensions provides a more comfortable range of motion for the elbows.
• How to perform: Hold a dumbbell in each hand with palms facing each other. Extend your arms overhead and bend at the elbows to lower the dumbbells behind your head, then extend back up.

Benefits of the Hammer Grip:

• Wrist comfort: The neutral position is gentler on the wrists compared to a traditional underhand or overhand grip, reducing strain.
• Improved forearm activation: The hammer grip activates the forearms more effectively than a standard grip, promoting balanced arm development.
• Engages the brachialis: This grip helps engage the brachialis muscle, which lies underneath the biceps, contributing to arm thickness.

When to Use a Hammer Grip:

• If you experience wrist discomfort with traditional grips.
• To target different muscles, particularly the brachialis and forearms.
• To add variety to your workout routine and avoid overuse injuries.

The hammer grip is a versatile and effective way to build strength while minimizing strain on joints like the wrists and elbows.