Hammer curls and bicep curls differ in grip and muscular tissues labored.
- Hammer curls use a impartial grip, palms going through one another, to interact the biceps, higher arm, and forearm.
- Bicep curls use an underhand (supinated) grip, focusing extra intensively on simply the biceps.
In my years of teaching and personally chasing larger, stronger arms as a powerlifter, I’ve utilized each the usual bicep curl and the hammer curl. Each are carried out utilizing dumbbells and may enhance your arm power and dimension, however to keep away from losing time, you might solely want one to hit your objectives.
Let’s pit them head-to-head to see which is healthier, then cowl the variations and similarities. Plus, I share some tricks to keep away from the drawbacks that I share with shoppers. Let’s dive in!
Hammer Curls vs Bicep Curls: Which Is Higher?
Are hammer curls higher than bicep curls? Whereas each bicep workouts supply vital advantages, hammer curls could be the marginally better option in case your main aim is to construct general arm power and dimension. That is primarily because of the impartial grip utilized in hammer curls, which prompts a bigger group of muscular tissues, together with the biceps, brachialis, and brachioradialis.
Nonetheless, the choice between the 2 in the end is determined by your particular health objectives, bodily limitations, and private preferences.
Which Is Higher for Constructing Biceps?
Conventional bicep curls are more practical for remoted bicep growth. The supinated grip (palms up) utilized in bicep curls emphasizes the biceps brachii, probably resulting in extra vital progress and definition. In case your main aim is to maximise the dimensions and look of your biceps, bicep curls are your best option.
Who Are Hammer Curls Greatest For?
Hammer curls are particularly helpful for athletes or people whose sports activities or actions require sturdy grip power and forearm energy, reminiscent of rock climbers or martial artists. Moreover, because of the impartial wrist place, hammer curls may be a super different for these with wrist points who could discover the supinated grip of the standard bicep curl uncomfortable.
Who Are Bicep Curls Greatest For?
Bodybuilders or anybody wanting larger, stronger biceps would need to incorporate bicep curls into their routine to maximise the ‘peak’ of the bicep. Moreover, for the reason that motion of bicep curls is comparatively easy, they seem to be a appropriate selection for novices who’re simply beginning their power coaching journey and need to develop fundamental lifting methods and bicep power.
Variations Between Hammer Curls and Bicep Curls
This is how I might clarify the variations to new shoppers who desire a extra thorough understanding:
- Grip Distinction: Normal bicep curls use an underhand grip, focusing on the biceps brachii, whereas hammer curls make the most of a impartial grip, emphasizing the brachialis and brachioradialis.
- Muscle Activation: Hammer curls interact the brachialis beneath the biceps brachii for arm thickness and the forearm’s brachioradialis greater than customary curls.
- Vary of Movement: Normal bicep curls supply a bigger vary of movement, permitting for a full contraction and extension of the bicep muscle, whereas hammer curls’ vary can really feel restricted because of the perpendicular arm place.
- Muscle Imbalance Correction: The impartial grip in hammer curls targets the customarily underworked brachialis, selling balanced muscle progress and decreasing harm danger.
- Wrist Pressure Danger: Hammer curls’ impartial grip is less complicated on the wrists, probably safer for these with wrist points in comparison with the supinated grip of normal bicep curls.
An alternative choice to enhance your arm power is the preacher curl. Learn our full article for extra particulars on this train and the finest preacher curl alternate options.
Similarities Between Hammer Curls and Bicep Curls
As I take into consideration these two bicep workouts, 5 similarities come to thoughts:
- Each Are Isolation Workout routines: Each workouts focus primarily on one muscle, the biceps. Nonetheless, in addition they interact different muscular tissues in a much less vital method together with the brachialis, brachioradialis, and, minorly, the forearm, wrist, and shoulder muscular tissues.
- Each Use Dumbbells: Hammer and customary bicep curls are nice for at-home exercises. You may as well work one arm at a time, giving extra versatility.
- Each Can Be Carried out Standing or Seated: Standing curls interact extra stabilizing muscular tissues, thus providing a extra holistic train. In distinction, seated curls allow you to isolate the bicep muscle extra successfully.
- Related Type and Motion: Regardless of grip variations, the core motion—flexing the elbow to carry weight in the direction of the shoulder—stays the identical, simplifying studying throughout workouts.
- Each Construct Power and Measurement: Each workouts are key for constructing arm power and muscle dimension, and can be utilized collectively for complete higher physique power coaching.
Is it okay to do bicep curls day-after-day? Learn our full article to reply this vital query.
Hammer Curls: How To, Drawbacks, Muscle tissues Labored
Now, after the short comparability, let’s dive into the main points of every train, beginning with a full profile of the hammer curls.
How To Do Hammer Curls
Hammer curls are a variation of the usual bicep curl, they usually get their title from the grip and movement used, much like swinging a hammer.
To do the hammer curl:
- Begin by standing up straight with a dumbbell in every hand, arms absolutely prolonged, and palms going through your torso.
- Preserve your higher arms stationary, exhale and curl the weights whereas contracting your biceps.
- Proceed to lift the weights till your biceps are absolutely contracted and the dumbbells are at shoulder degree.
- Maintain the contracted place briefly as you squeeze your biceps.
- Slowly start to decrease the dumbbells again to the unique place. That is usually thought-about one repetition.
Professional Tip: Specializing in the managed motion is vital – the reducing part is simply as vital because the lifting part in power coaching workouts. Hammer curls are additionally generally included in upper-body exercises or arm-focused days.
Hammer Curls Drawbacks
- Restricted Vary of Movement: Hammer curls’ grip and place could prohibit full muscle extension, probably decreasing train effectiveness.
- Overemphasis on Biceps: Hammer curls focus primarily on the biceps, necessitating extra workouts for a balanced higher physique exercise.
- Requires Tools: You will have dumbbells, limiting these with out entry to gymnasium gear.
Muscle tissues Labored With The Hammer Curls
- Biceps Brachii: Situated within the higher arm, it is the primary muscle labored in hammer curls, chargeable for bending the elbow.
- Brachialis: Located beneath the biceps, it performs a key position in arm power and is successfully focused by the impartial grip of hammer curls.
- Brachioradialis: A forearm muscle enhanced by hammer curls, contributing to forearm power and grip.
- Deltoids: The entrance shoulder muscular tissues, concerned in stabilizing the arm throughout hammer curls.
- Wrist Flexors: Situated within the forearm, these muscular tissues assist stabilize and management the dumbbell motion, aiding grip power and wrist stability.
Bicep Curls: How To, Drawbacks, & Muscle tissues Labored
Now for bicep curls and a deep dive on them!
How To Do Bicep Curls
Bicep curls are standard power coaching workouts that primarily goal the biceps brachii. This train is usually a staple in enhancing arm dimension and power.
The right way to do bicep curls:
- Begin by standing upright with a dumbbell in every hand, your arms absolutely prolonged, and palms going through ahead. That is your preliminary place.
- Preserve your higher arms stationary and curl the weights whereas contracting your biceps as you breathe out.
- Proceed the upward motion till your biceps are absolutely contracted, and the dumbbells are at shoulder peak.
- Maintain this peak contraction momentarily when you squeeze your biceps. Word that your palms ought to preserve the ‘supinated’ grip (going through upward) all through the train.
- Subsequent, as you breathe in, regularly decrease the dumbbells again to the beginning place. This completes one repetition.
Professional Tip: Be sure to preserve a managed motion – the eccentric or reducing part is as vital because the lifting part for muscle growth. Bicep curls are a staple in arm coaching days, higher physique exercises, or a complete power coaching routine.
Are you able to get extra advantages from bicep curls standing or sitting? Learn our full article to reply that query. Is it higher to do bicep curls one after the other? Try our full article to get essentially the most out of your curls.
Bicep Curls Drawbacks
- Danger of Improper Type: Bicep curls can result in harm and decreased effectiveness if carried out with improper kind, reminiscent of swinging weights or utilizing the again to carry.
- Doable Overemphasis on Biceps: Focusing an excessive amount of on bicep curls may neglect different physique components, probably inflicting muscle imbalances.
- Can Be Powerful on the Wrists: The supinated grip of bicep curls could pressure wrists, particularly at increased weights or for these with wrist points.
- Requires Tools: This train wants dumbbells or a barbell, limiting these with out entry to such gear.
Muscle tissues Labored With The Bicep Curls
- Biceps Brachii: Situated within the higher arm, these are the first muscular tissues focused for flexing and twisting the forearm throughout bicep curls.
- Brachialis: Beneath the biceps, this muscle additionally will get labored, aiding in arm dimension and power.
- Brachioradialis: This forearm muscle is engaged throughout bicep curls, contributing to forearm power.
- Wrist Flexors: These forearm muscular tissues stabilize the wrist, aiding within the management of dumbbell motion.
- Deltoids: The anterior deltoids act as stabilizers, supporting the arm in the course of the train.
Continuously Requested Questions
What Weights Ought to I Use for Bicep and Hammer Curls?
As a suggestion, select a weight that permits you to carry out 8-12 reps with good kind. Take into account growing the burden in case you can simply carry out greater than 12 reps. The perfect weight for bicep and hammer curls varies relying in your health degree, power, and objectives.
How Typically Ought to I Carry out The Hammer and Bicep Curls?
A standard strategy is to carry out these workouts 2-3 instances per week as a part of an upper-body or arm-focused exercise. All the time make sure that you enable your muscular tissues satisfactory relaxation and restoration time between exercises.
Can I Carry out Each Hammer and Bicep Curls in One Exercise?
Sure, you possibly can embody bicep and hammer curls in a single exercise. This may also help guarantee balanced muscle growth, as every train targets barely totally different muscular tissues.
How Ought to I Incorporate The Hammer and Bicep Curls Into My Exercise Routine?
Each workouts are sometimes included in an upper-body or arm-specific exercise. You possibly can additionally carry out one variation throughout one higher physique exercise and the opposite throughout a later exercise in the identical week.
Are There Any Alternate options To The Hammer and Bicep Curls if I Do not Have Dumbbells?
You need to use resistance bands to carry out comparable actions if you do not have dumbbells. Different alternate options may embody kettlebells or home goods like stuffed water bottles or canned items.
What Are Some Frequent Errors to Keep away from within the Hammer and Bicep Curls?
Frequent errors embody utilizing an excessive amount of weight and swinging the physique to carry it, not absolutely extending the arm within the downward part of the curl, and transferring the elbows or shoulders as an alternative of conserving them stationary. All the time prioritize kind over weight to keep away from accidents and maximize effectiveness.
What are the Advantages of Hammer Curls?
Hammer curls improve bicep and forearm growth, enhance grip power, guarantee balanced muscle progress, scale back wrist pressure, and supply coaching versatility, becoming simply into various exercise plans.
What are the Advantages of Bicep Curls?
Bicep curls considerably enhancing arm power and look by enhancing muscle dimension and definition. Additionally they increase forearm power, important for sports activities and day by day duties that require grip power. With their versatility, bicep curls may be carried out with numerous gear, permitting for a various exercise routine. Moreover, their simplicity makes them appropriate for novices, providing an easy entry level into power coaching with out the necessity for advanced methods.
References
- Bicep Workout routines | Northeast Texas Group School [Internet]. www.ntcc.edu. [cited 2024 Mar 8]. Accessible from: https://www.ntcc.edu/athletics/live-athlete/workouts/bicep-exercises
- Walker D. The Results of Coaching the Biceps Brachii Muscle to Failure [Internet]. 2007 [cited 2024 Mar 8]. Accessible from: https://dspace.mit.edu/bitstream/deal with/1721.1/40936/212409496-MIT.pdf
- Corliss J. Transfer of the month: Arm curls [Internet]. Harvard Well being. 2023. Accessible from: https://www.well being.harvard.edu/heart-health/move-of-the-month-arm-curls
About The Creator
Adam Gardner is a proud resident of Utah, the place he lives along with his spouse and two children. He has been competing in powerlifting since 2016 in each the USPA and the APF. For the previous three years, he and his spouse, Merrili, have coached starting lifters to study the basics of powerlifting and compete of their first powerlifting competitions.