Hammer curls and bicep curls differ in grip and muscle groups labored.
- Hammer curls use a impartial grip, palms going through one another, to have interaction 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 might enhance your arm energy and dimension, however to keep away from losing time, you might solely want one to hit your targets.
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 important advantages, hammer curls could be the marginally better option in case your major aim is to construct total arm energy and dimension. That is primarily as a result of impartial grip utilized in hammer curls, which prompts a bigger group of muscle groups, together with the biceps, brachialis, and brachioradialis.
Nevertheless, the choice between the 2 in the end depends upon your particular health targets, 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 important progress and definition. In case your major aim is to maximise the scale and look of your biceps, bicep curls are your best option.
Who Are Hammer Curls Finest For?
Hammer curls are particularly helpful for athletes or people whose sports activities or actions require strong grip energy and forearm energy, akin to rock climbers or martial artists. Moreover, as a result of impartial wrist place, hammer curls might be a perfect different for these with wrist points who might discover the supinated grip of the normal bicep curl uncomfortable.
Who Are Bicep Curls Finest For?
Bodybuilders or anybody wanting larger, stronger biceps would wish 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 newbies who’re simply beginning their energy coaching journey and wish to develop primary lifting methods and bicep energy.
Variations Between Hammer Curls and Bicep Curls
This is how I’d clarify the variations to new shoppers who need 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 commonplace 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 as a result of perpendicular arm place.
- Muscle Imbalance Correction: The impartial grip in hammer curls targets the usually underworked brachialis, selling balanced muscle progress and lowering damage threat.
- 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 energy is the preacher curl. Learn our full article for extra particulars on this train and the greatest preacher curl 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 Workouts: Each workouts focus primarily on one muscle, the biceps. Nevertheless, in addition they interact different muscle groups in a much less important approach together with the brachialis, brachioradialis, and, minorly, the forearm, wrist, and shoulder muscle groups.
- Each Use Dumbbells: Hammer and commonplace bicep curls are nice for at-home exercises. You may also work one arm at a time, giving extra versatility.
- Each Can Be Carried out Standing or Seated: Standing curls interact extra stabilizing muscle groups, thus providing a extra holistic train. In distinction, seated curls allow you to isolate the bicep muscle extra successfully.
- Comparable Type and Motion: Regardless of grip variations, the core motion—flexing the elbow to raise weight in direction of the shoulder—stays the identical, simplifying studying throughout workouts.
- Each Construct Energy and Dimension: Each workouts are key for constructing arm energy and muscle dimension, and can be utilized collectively for complete higher physique energy coaching.
Is it okay to do bicep curls day-after-day? Learn our full article to reply this necessary query.
Hammer Curls: How To, Drawbacks, Muscular tissues Labored
Now, after the short comparability, let’s dive into the small print 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 totally 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 totally contracted and the dumbbells are at shoulder stage.
- 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 necessary – the decreasing section is simply as necessary because the lifting section in energy 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 might prohibit full muscle extension, probably lowering train effectiveness.
- Overemphasis on Biceps: Hammer curls focus primarily on the biceps, necessitating extra workouts for a balanced higher physique exercise.
- Requires Gear: You will have dumbbells, limiting these with out entry to health club gear.
Muscular tissues Labored With The Hammer Curls
- Biceps Brachii: Situated within the higher arm, it is the principle muscle labored in hammer curls, answerable for bending the elbow.
- Brachialis: Located beneath the biceps, it performs a key function in arm energy and is successfully focused by the impartial grip of hammer curls.
- Brachioradialis: A forearm muscle enhanced by hammer curls, contributing to forearm energy and grip.
- Deltoids: The entrance shoulder muscle groups, concerned in stabilizing the arm throughout hammer curls.
- Wrist Flexors: Situated within the forearm, these muscle groups assist stabilize and management the dumbbell motion, aiding grip energy and wrist stability.
Bicep Curls: How To, Drawbacks, & Muscular tissues Labored
Now for bicep curls and a deep dive on them!
How To Do Bicep Curls
Bicep curls are common energy coaching workouts that primarily goal the biceps brachii. This train is often a staple in enhancing arm dimension and energy.
do bicep curls:
- Begin by standing upright with a dumbbell in every hand, your arms totally 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 totally contracted, and the dumbbells are at shoulder peak.
- Maintain this peak contraction momentarily when you squeeze your biceps. Word that your palms ought to keep the ‘supinated’ grip (going through upward) all through the train.
- Subsequent, as you breathe in, step by step decrease the dumbbells again to the beginning place. This completes one repetition.
Professional Tip: Be sure to keep a managed motion – the eccentric or decreasing section is as necessary because the lifting section for muscle growth. Bicep curls are a staple in arm coaching days, higher physique exercises, or a complete energy 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? Take a look at our full article to get essentially the most out of your curls.
Bicep Curls Drawbacks
- Danger of Improper Type: Bicep curls can result in damage and diminished effectiveness if carried out with improper kind, akin to swinging weights or utilizing the again to raise.
- Doable Overemphasis on Biceps: Focusing an excessive amount of on bicep curls might neglect different physique components, probably inflicting muscle imbalances.
- Can Be Powerful on the Wrists: The supinated grip of bicep curls might pressure wrists, particularly at increased weights or for these with wrist points.
- Requires Gear: This train wants dumbbells or a barbell, limiting these with out entry to such gear.
Muscular tissues Labored With The Bicep Curls
- Biceps Brachii: Situated within the higher arm, these are the first muscle groups 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 energy.
- Brachioradialis: This forearm muscle is engaged throughout bicep curls, contributing to forearm energy.
- Wrist Flexors: These forearm muscle groups stabilize the wrist, aiding within the management of dumbbell motion.
- Deltoids: The anterior deltoids act as stabilizers, supporting the arm throughout the train.
Incessantly Requested Questions
What Weights Ought to I Use for Bicep and Hammer Curls?
As a suggestion, select a weight that lets you carry out 8-12 reps with good kind. Contemplate growing the load if you happen to can simply carry out greater than 12 reps. The perfect weight for bicep and hammer curls varies relying in your health stage, energy, and targets.
How Usually Ought to I Carry out The Hammer and Bicep Curls?
A typical strategy is to carry out these workouts 2-3 instances every week as a part of an upper-body or arm-focused exercise. At all times make sure that you permit your muscle groups satisfactory relaxation and restoration time between exercises.
Can I Carry out Each Hammer and Bicep Curls in One Exercise?
Sure, you’ll be able to embrace bicep and hammer curls in a single exercise. This may also help guarantee balanced muscle growth, as every train targets barely totally different muscle groups.
How Ought to I Incorporate The Hammer and Bicep Curls Into My Exercise Routine?
Each workouts are usually included in an upper-body or arm-specific exercise. You might 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 related actions if you do not have dumbbells. Different options may embrace kettlebells or home goods like crammed water bottles or canned items.
What Are Some Frequent Errors to Keep away from within the Hammer and Bicep Curls?
Frequent errors embrace utilizing an excessive amount of weight and swinging the physique to raise it, not totally extending the arm within the downward section of the curl, and transferring the elbows or shoulders as a substitute of holding them stationary. At all times 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 energy, guarantee balanced muscle progress, cut 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 energy and look by enhancing muscle dimension and definition. In addition they enhance forearm energy, important for sports activities and every day duties that require grip energy. With their versatility, bicep curls might be carried out with varied gear, permitting for a various exercise routine. Moreover, their simplicity makes them appropriate for newbies, providing a simple entry level into energy coaching with out the necessity for advanced methods.
References
- Bicep Workouts | 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 Writer
Adam Gardner is a proud resident of Utah, the place he lives together 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.