Kurzhantel-Hammercurl

Bizeps Oberarme Kurzhantel

Lerne, wie du Kurzhantel-Hammercurl mit korrekter Technik ausführst. Diese Kurzhantel-Übung beansprucht hauptsächlich Bizeps, mit sekundärem Fokus auf Unterarme.

Kurzhantel-Hammercurl Übungsdemonstration mit korrekter Technik

So führst du Kurzhantel-Hammercurl aus

Folge diesen Schritten, um Kurzhantel-Hammercurl mit korrekter Technik auszuführen:

1Stelle dich aufrecht hin mit einer Kurzhantel in jeder Hand, die Handflächen zeigen zum Körper.
2Halte die Ellbogen nah am Körper und drehe die Handflächen, bis sie nach vorne zeigen.
3Das ist deine Ausgangsposition.
4Halte die Oberarme ruhig, atme aus und curle die Gewichte, während du den Bizeps anspannst.
5Hebe die Gewichte weiter an, bis der Bizeps vollständig kontrahiert ist und die Kurzhanteln auf Schulterhöhe sind.
6Halte die kontrahierte Position kurz und drücke den Bizeps zusammen.
7Atme ein und senke die Kurzhanteln langsam zurück in die Ausgangsposition.
8Wiederhole für die empfohlene Anzahl an Wiederholungen.

Beanspruchte Muskeln bei Kurzhantel-Hammercurl

Primär

Bizeps

Sekundär

Unterarme

Übungsdetails

Gerät: Kurzhantel
Körperteil: Oberarme
Kategorie: Haupt

Muskeln & Anatomie

The neutral grip (palms facing each other) of the hammer curl shifts the emphasis away from the biceps brachii and onto the brachialis and brachioradialis. The brachialis is a flat muscle that sits underneath the biceps and, when developed, pushes the biceps up — creating more visible arm size even when the biceps itself isn't growing. The brachioradialis runs from the forearm up to the lateral elbow and is a major contributor to elbow flexion in the neutral-grip position. This makes the hammer curl uniquely effective for building thick, well-rounded arms from every angle.

Profi-Tipps für bessere Ergebnisse

1Keep the palms facing each other throughout the entire movement — don't let them rotate. The neutral grip is what switches the emphasis to the brachialis and brachioradialis, so rotating defeats the purpose.
2Start from a dead hang with arms fully extended. Partial reps at the top don't train the stretched position, which is where the brachialis gets most of its stimulus.
3You can do these alternating or simultaneously. Alternating lets you focus on each arm individually and often allows better mind-muscle connection; simultaneous keeps time under tension even across both arms.

Häufige Fehler vermeiden

✗ Swinging the elbows forward at the top of the rep

Lösung: Your upper arms should stay vertical and stationary. Only your forearms move. Letting the elbows swing forward turns this into a partial front raise and reduces the curl range of motion.

✗ Using momentum to swing the weight up

Lösung: If you're swinging, reduce the weight. Hammer curls are not heavy-loading movements — the brachialis and brachioradialis are smaller muscles than the biceps and don't require the same load to be maximally stimulated.

✗ Not achieving full elbow extension at the bottom

Lösung: Lower the dumbbells completely until your arms are straight. Stopping early shortchanges the brachialis — this muscle responds especially well to being trained through full ROM.

✗ Gripping the dumbbells too tightly

Lösung: An excessively tight grip causes forearm fatigue to limit your sets before your target muscles are adequately trained. Use a firm but not white-knuckle grip, and allow the forearms to recover between sets.

So programmierst du Kurzhantel-Hammercurl

Sätze & Wiederholungen

3–4 sets of 10–15 reps. Hammer curls respond well to moderate-to-high rep ranges because the brachialis and brachioradialis are predominantly slow-twitch muscle fibers. Going too heavy (under 6 reps) usually results in form breakdown and doesn't provide more stimulus.

Häufigkeit

2 times per week. Hammer curls pair naturally with regular biceps curls — do them as a second curl variation after your primary curl of the day. A common pairing: barbell curls first (heavy, 6–10 reps), hammer curls second (moderate, 12–15 reps).

Wo im Training einsetzen

Use hammer curls as a secondary exercise after your heavier compound or direct biceps work. They also work well as a superset paired with triceps pushdowns for time-efficient arm training.

Wie du dich steigerst

Because form degrades quickly with heavy loading on hammer curls, progression is best done by adding reps before adding weight. Once you hit the top of your rep range (15 reps) with clean form across all sets, add 2.5–5 lbs per dumbbell.

Variationen & Alternativen

Cross-Body Hammer Curl

Instead of curling straight up, bring each dumbbell across your body toward the opposite shoulder. This variation increases brachioradialis activation and adds a slight rotational component. Alternate arms each rep.

Cable Hammer Curl

Attach a rope handle to a low cable pulley. The cable maintains constant tension through the full range of motion — unlike dumbbells, which have less tension at the bottom. Excellent for advanced trainees chasing more stimulus.

Incline Hammer Curl

Set an adjustable bench to 45–60° and perform hammer curls with arms hanging straight down. The incline position stretches the brachialis further and increases the effective range of motion, creating a stronger growth stimulus.

Häufig gestellte Fragen

What muscles does the Kurzhantel-Hammercurl work?

The Kurzhantel-Hammercurl primarily targets your Bizeps. Secondary muscles worked include Unterarme. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Kurzhantel-Hammercurl?

The Kurzhantel-Hammercurl requires kurzhantel. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Kurzhantel-Hammercurl with proper form?

Start by stelle dich aufrecht hin mit einer kurzhantel in jeder hand, die handflächen zeigen zum körper.. Halte die Ellbogen nah am Körper und drehe die Handflächen, bis sie nach vorne zeigen. Das ist deine Ausgangsposition. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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