(1995). Written by Jesse Zucker Last updated on August 14th, 2023. The biceps are a relatively simple muscle group to train. This is because of the hand position which distributes the weight more into the forearm area compared to a traditional curl. Jamie runs a website and podcast called Regained Wellness. Bicep curls are performed with your wrist in a supinated position, so they isolate the biceps brachii to a greater degree than hammer curls. If you start at the top of a pull-up motion and lower in a controlled range of motion to a degree where you never allow your shoulder blades to separate, you are producing a phenomenal bicep curl. Hammer curls are performed the same way as regular curls, but the wider than shoulder-width grip will help build your deltoids. Hammer curls are a variation of the standard bicep curl, and they get their name from the grip and motion used, which is similar to swinging a hammer. Hammer curls are a great exercise to strengthen and grow the bicep and forearms muscles. In my years of coaching and personally chasing bigger and stronger arms as a powerlifter, Ive utilized both the standard bicep curl and the hammer curl in my training. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. This muscle is located on the upper arm and is responsible for elbow flexion, forearm supination, and to some degree, shoulder elevation. The main difference between hammer curls and bicep curls is the orientation of the forearm to the upper arm itself. I've combined my knowledge of research and experience to bring you the most practical bites to be applied to your training. One of the oldest exercises in the book, this gold standard of bicep training is as versatile as it is effective. Verywell Fit articles are reviewed by nutrition and exercise professionals. Keep your upper arms stationary and curl the weights while contracting your biceps as you breathe out. This helps you work your legs and glutes while also working your arms. Bodybuilders or those aiming for an aesthetic appearance often incorporate bicep curls into their routine to maximize the peak of the bicep. This might be a limitation for those who dont have access to gym equipment or prefer to do their workouts at home without weights. By targeting the often neglected brachialis muscle, located underneath the biceps brachii, hammer curls can help create a more balanced and proportioned look in the upper arms. Bicep curls, with their supinated grip, focus more on the biceps brachii, making them an ideal choice for those aiming to accentuate the size and curvature of the biceps. Is it better to do bicep curls one at a time? Much like the hammer curl, the bicep curl is also performed with the use . Incorporating both into your routine could provide a balanced approach to arm development, maximizing strength, size, and overall functionality. With hammer curls, the range of motion can feel a bit limited because the arms stay perpendicular to the body throughout the movement. Cross body hammer curls, where you turn the arm in, work the same muscles. Hammer Curls vs. Bicep Curls: What's The Difference? Its primary function is elbow flexion [2]. Now, after the quick comparison, lets dive into the details of each exercise, starting with a full profile of the hammer curls. Another variation is to use a seated incline bench to do the hammer curl. Don't go too heavy "Your arms take a beating when you go heavy on back and chest days, so you don't need to lift heavy weights when training the biceps or triceps directly," says Ventura. Try to keep the elbows in a stable, fixed position and concentrate on moving only the lower arm during your hammer curl. Hammer Curls vs Bicep Curls: 7 Major Differences Explained These two exercises focus on bicep muscles with some differences between them. Jamie has worked in gyms in Canada, England, Australia, and the U.S and is the author of an Amazon #1 book called Taking Back Your Health. Before we choose a winner, I want to mention that exercises for every body part should be varied so that every head of each muscle has a chance to be stimulated. Always prioritize form over weight to avoid injuries and maximize effectiveness. This can help ensure balanced muscle development, as each exercise targets slightly different muscles. However, there is no need to stick to only one style. This will put even more emphasis on the biceps and brachioradialis. Strong biceps help assist you in other pulling exercises such as barbell rows, and chin-ups. Therefore, the bicep curl primarily targets the short and long-head biceps brachii, and the hammer curl primarily targets the brachialis muscle. The hammer curl is a great addition to an upper-body strength routine. Therefore, hammer curls may be safer if you have any wrist discomfort or are prone to wrist injuries. Standard bicep curls allow for a full range of motion as you can completely contract and extend your bicep muscle. Bicep curls offer a high degree of versatility. Switching up exercises and working your muscles differently is extremely important if you want a balanced physique. These versatile exercises pair well with many other dumbbell exercises and can be done virtually anywhere you can access dumbbells at the gym, at home, or even on the go. You can add a slight shoulder flexion at the end for further biceps shortening. On the other hand, hammer curls are a type of bicep curl variation. Medical Disclaimer, Dumbbell Bicep Curl VS. Hammer Curl (WHICH ONE FOR BIGGER BICEPS?! Anatomy, Shoulder and Upper Limb, Brachialis Muscle. The first one is the Hammer curl and the second one is the Bicep curl. Always ensure that you allow your muscles adequate rest and recovery time between workouts. Hold this peak contraction momentarily while you squeeze your biceps. A common approach is to perform these exercises 2-3 times a week as part of an upper-body or arm-focused workout. This staple exercise is relatively simple to learn and program, making it an efficient exercise for any biceps-training program. On the other hand, the bicep curl is better at targeting your entire bicep as a whole. Hammer Curls vs Reverse Curls: ULTIMATE Guide - Peck me out Hammer curls can help correct muscle imbalances between the biceps and triceps. Hammer Curls vs. Bicep Curls: What's Better to Build Arms? - TRX Training It is ok to do one set of each variation inside a workout. If you learn the correct form for one, you can easily transfer that knowledge to the other. The hammer curl may be a superior choice because of its ability to recruit more muscle through the arm while providing benefits towards other lifts. Like with any exercise, keeping a balanced workout routine is essential. They are commonly included in upper-body workouts, arm-focused days, or a comprehensive strength training routine. The hammer curl is your strongest bicep curl exercise because of the strong brachialis muscle. You are typically stronger performing hammer curls compared to bicep curls because the brachioradialis is in a better position to assist the biceps brachii with lifting the weight. Hence, the hammer curl focuses more on the brachioradialis (the muscle that moves from the bicep . (2018). The neutral grip used in hammer curls not only stimulates different muscles but it also aids in enhancing your grip strength. The best part is that they don't require a huge learning curve they're easier to master than a lot of other arm workouts (via In Motion O.C.). "In fact, I like to go light but do a lot of reps. Can I do curls everyday? This engagement contributes to improved grip strength and wrist stability. In my experience, I can curl approximately 25% more weight with the hammer curl than with the bicep curl. If you only did bicep curls, you would underdevelop the brachialis muscle. Can you get more benefits from bicep curls standing or sitting? Bicep curls work on all five components of the bicep in this exercise. The hammer curl can be performed using a short bar with neutral handles, dumbbells, or rope cable attachment. The 8 Best Hammer Curl Alternatives (2023) - Lift Vault However, they also engage several other muscles in a less significant way. It's easy to allow the elbows to float away from the body during the curl. In that case, balancing these exercises with others that target the triceps, deltoids, and other arm and shoulder muscles is crucial to prevent imbalances. Keeping in mind your bicep anatomy will help you have some mind-muscle connection while performing your lifts. Plantz MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Brachialis Muscle. Read our full article to answer this important question. This includes the biceps brachii, brachialis, and brachioradialis. They stabilize the wrist during the exercise and help control the motion of the dumbbells. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Now for bicep curls and a deep dive on them! With their neutral grip, Hammer curls are particularly effective at targeting the brachialis. Your arms are at your side with a dumbbell in each hand, the weights resting next to the outer thigh. In contrast the bicep curl will better activate the biceps brachii. Add these into your training. Specifically, trainers commonly recommend hammer curls and bicep curls for strengthening arm muscles. In other words, the biceps brachii cannot produce maximum force, so hammer curls may result in less hypertrophy of the biceps. Currently on the Reddit PPL and for curls it suggests 4x8-12 of both the bicep and hammer curl. Use both variations for complete arm development. Hold the contracted position briefly as you squeeze your biceps. Undoubtedly, building muscle takes time and can take up to four weeks before seeing an inkling of results (via Insider). image was helpful along with each part description. Other alternatives might include kettlebells or household items like filled water bottles or canned goods. Hammer Curls vs. Biceps Curls: The Battle for Bigger Arms Suppose youre aiming for a comprehensive upper body workout. Lighter weight is better, and the focus needs to be on the squeeze and contraction of the muscle while being able to control it through the eccentric phase, and the entire range of motion. I am a published scientific researcher and have completed my Masters in Sport & Exercise Science. The main difference between the hammer curl and bicep curl is that the bicep curl works both heads of the bicep muscle. Hammer curls are excellent for developing comprehensive upper arm and forearm strength and size. Follow us on social to be the first to know about exclusive social offers and events. Bicep curls are performed with an underhand (supinated) grip, focusing more intensively on the biceps brachii. Hammer curls Vs Bicep curls: Which one is better? Hammer Curls vs Reverse Curls: What's the Difference? - Critical Body Read our, How to Do Reverse Curls: Proper Form, Variations, and Common Mistakes, How to Do Assisted Dips: Proper Form, Variations, and Common Mistakes, Upper Body Workout for Chest, Back, Shoulders, and Arms, How to Work Out Your Biceps for Maximum Gains, How to Do Cable Curls: Proper Form, Variations, and Common Mistakes, How to Do Biceps Curls: Proper Form, Variations, and Common Mistakes, How to Use Weight Machines and Gym Equipment, Advanced Chest, Shoulders, and Triceps Workout, The Arm Workout That Targets Both Biceps and Triceps, How to Do Wrist Curls: Proper Form, Variations, and Common Mistakes, How to Do a Triceps Extension: Proper Form, Variations, and Common Mistakes, How to Do Skull Crushers: Proper Form, Variations, and Common Mistakes, Expert Wellness Picks and Advice to Your Inbox, Anatomy, shoulder and upper limb, biceps muscle, Muscular coordination of biceps brachii and brachioradialis in elbow flexion with respect to hand position, Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl, Effects of a six-week strength training and upper body plyometrics in male college basketball physical education students. Bicep curls can be performed in several ways with a variety of equipment. Hammer curls, with their neutral grip, are excellent for comprehensive arm development, targeting the biceps, brachialis, and brachioradialis for a complete upper arm and forearm workout. Then next cycle, use bicep curls and neutral grip chin-ups for the brachialis. While hammer curls target a wider range of muscles, traditional bicep curls are more effective for isolated bicep development. When you think of bicep curls, you probably think of someone curling a dumbbell. The short head runs along the inside of the upper arm and gives the bicep thickness when viewed from the front. Within the body, the biceps brachii is an elbow flexormeaning that it is responsible for the bending movement at the elbow joint. This means they primarily focus on a single muscle group, in this case, the biceps. Only focusing on one bicep curl variation will limit your biceps and arm development. Dont skip the detailed sections on the benefits and drawbacks of each, as well as a direct comparison of which one might be the right choice for you! However, stop if you feel pain when performing the hammer curl. This exercise is commonly a staple in enhancing arm size and strength. The bicep curl activates the long and short head of the bicep while the hammer curl mainly activates the long head of the bicep. Any curl variation will build muscle and strength ( That's just a side effect of weight training ). These muscles also assist with other arm-based movements, such as closing a door or pulling objects toward or across your body. Remember to keep the elbows pinned close to the body and use a lighter weight than you normally would as this angle targets the biceps even better than traditional curls. Thanks for reading! Be the first in line for class schedules and updates, new product releases, deals, and more. Type above and press Enter to search. Marcolin, G., et al. Bicep Curl Bicep curl is a classic weight-lifting exercise. They can also be useful for powerlifters looking to improve deadlift grip. Meanwhile, the brachioradialis, a forearm muscle, is also targeted more by hammer curls than standard bicep curls. Balance is crucial for optimal body composition and functionality. Stand straight up with your knees slightly bent, arms relaxed at your sides, and palms facing forward. Slowing your movements also adds more challenge, because you must engage the muscles for a longer period of time. Read our full article to answer that question. Cable Curls vs Dumbbell Curls (For Building Huge Biceps) - Vitalized Future Supinated-grip curls, or standard bicep curls, are generally the first thing most people do with a dumbbell. Like many strength training exercises, hammer curls can be done incorrectly if proper form is not followed. Thank you, {{form.email}}, for signing up. Despite the difference in grip, the fundamental movement pattern remains the same. A bicep curl doesnt target the brachioradialis as well as a hammer curl, but there is still some recruitment. At a high level a pronated grip (palms facing downwards) moves the emphasis DOWN your arm in to the forearm while a supinated grip (palms facing up) moves it UP in to the bicep. Are Hammer Curls Harder Or Easier Than Bicep Curls? - Vitalized Future The hand position needs to be the same, but there are several variations you can perform with hammer curls. The grip used in hammer curls (palms facing your body) means you have to have a good amount of grip strength to maintain the position throughout the exercise. Note that your palms should maintain the supinated grip (facing upward) throughout the exercise. Bicep Curl vs. Hammer Curl - is there really a huge difference? While theyre not the primary focus, the anterior (front) deltoid muscles are also involved in hammer curls. Strengthening this muscle can contribute to overall forearm strength and a better grip. Both exercises are typically included in an upper-body or arm-specific workout. Hammer curls are a pull exercise typically done with dumbbells. Using a dumbbell, stand with knees together, slightly bent, and raise the arms so that the dumbbells are shoulder height with palms turned inward (via Very Well Fit). You are much stronger with the hammer curl, as the brachialis is the strongest elbow flexor. No curl is better than the other, so hammer curls are not better than bicep curls. What does this mean for you? Both exercises are performed using dumbbells and share the goal of improving arm strength and size, but they are not identical twins in the world of strength training and bodybuilding. Muscle Emphasis: This curl works both the long of the biceps, and the brachialis muscle. (2022). We've tried, tested, and reviewedthe best weight benches. Traditional bicep curls use a supinated position and target more of your biceps brachii. The hammer curl is a bicep curl but with a neutral or semi-pronated grip. The effects of eccentric velocity on activation of elbow flexors: evaluation by magnetic resonance imaging.

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