Dumbbell hammer curl vs bicep curl reddit. In this blog post, we’ll compare hammer curls vs.
Dumbbell hammer curl vs bicep curl reddit Wouldn’t recommend overhand grip, they are more of a forearm curl than anything else. And was wondering if it mattered to build functional strength or something? I already mentioned db flys being the same as a db press. IMHO, harder than standing curls as it is almost impossible to cheat form and it really isolates the bicep. Never really went 40lbs over on bar curl I struggled with good form but within two weeks I worked up to 100lbs on cable for sets of 10reps Mar 13, 2025 · Why Do It: The single-arm dumbbell hammer curl allows you to line up the working arm with resistance, increasing tension in the arms and reducing the risk of injury to the elbow and shoulder. Twist your wrist now and feel the difference in your bicep. Hello, I’m 25F and relatively new to strength training. The hammer curl is a fundamental bicep exercise that involves holding a dumbbell with a neutral grip (palms facing each other) and curling the weight up towards your shoulders. But overall the chin up is better than curls. Hammer curls target more muscles and improve grip strength. Hammer for toproll and high hook. What are differences between hammer curls and crossed body curls in terms of what muscle each exercise hits better (brachialis and brachioradialis), and which is better? Jan 6, 2023 · Which is better for building biceps, hammer curls vs bicep curls? Learn the muscles worked by each & how to use them to get bigger arms. During any given training session at the gym, you’ll probably need at least two hands to count all of the different types of curls being performed. I like regular curls more, and I, along with most people, primarily use biceps for carrying shit in front of me like a box or something, and a dumbbell mimics that the most. Supinating the grip in a strict barbell curl uses more of the biceps. I do preacher curls but of course if they feel weird do spider curls as they also bias the shortened position. dumbbell chest press? How Mar 16, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and cross body curls. of sets. To stress the short head more, there needs to be supination (palm facing up while contracting). Is it okay to switch dumbbell curls with barbell curls because it gets repetitive doing dumbbell workouts back to back. I’ve been doing basic dumbbell exercises using an app to track it. I either do hammer curls or regular dumbbell curls. And hammer curls have helped a lot more than general bicep curls. May 3, 2022 · There is a common misconception that hammer curls are a completely different exercise than bicep curls, so, for the uninformed: hammer curls are bicep curls. But what sets these exercises apart, and which one should you be doing in your workouts? In this article, I will explore the similarities and differences between Incline Dumbbell Curls and Hammer Curls. I recently started doing more weight and less reps for a few sets and noticed my strength increase from this pretty quickly. " Hammer curls or reverse grip curls are good exercises too, they just emphasize different muscles. You could also do regular standing barbell or ez bar curls using a cable or free weight, and emphasize having your elbows in front of you to get tension at the bottom lengthened position. While during cable curls you have constant tension forcing your bicep to work harder and it produces a better pump. Hammer Curls work part of the forearm and the long head of the bicep. Mar 16, 2024 · In the realm of bicep exercises, two titans stand tall: dumbbell curls and hammer curls. Apr 11, 2024 · Cable hammer curls and dumbbell hammer curls are both effective exercises for building bigger, stronger biceps. Is it okay to alternate through them after every session? Archived Apr 10, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and regular curls. For maximum bicep activation, you wont do better than a straight bar curl. chin-ups, probably no brainer the incline curls will work better for most people, most of the time. I like to do simultaneously for regular curls, but sometimes I’ll do alternating hammer curls and keep one arm bent at 90 with the weight in hand while the other does the set of curls - that way there’s some core stabilization in there and also the arm that isn’t curling is still working to hold that weight at 90. Also, should I do hammer curls so I can get even more work on my forearms, on back/bicep day, when doing lat pull downs and barbell bent over rows, I always fatigue my forearm, but not the brachialis, and that's one of my weaker points, thus the hammer curls. Work in all the variations and see how they feel. Imagine holding a dumbbell so that the dumbbell head and your forearm form the shape of a hammer. I find things like tempo and cheat are great ways to train the biceps and triceps. That said, there is no one "proper way. Pick the biceps exercise you feel the best mind-muscle connection with. For isolating the biceps, preacher curls or incline seated curls are pretty good. Mar 12, 2024 · When it comes to building bigger, stronger biceps, dumbbell curls and preacher curls are two of the most popular exercises. My best underhand curl was a single arm 30kg/66lbs Axle curl what is difficult with the axle being so wide. However if you're like me and have wrist issues, cable and dumbbell curls are definitely enough. Try regular Hammer curls and also pinwheel curls. That's why it doesn't hurt with hammer curls, because your elbow is in a more neutral position. Hammer curls, because I only curl to get rid of elbow pain. If you're doing a regular, supinated bicep curl, the brachioradialis works less. Chin ups work more muscles than curls. I feel like because a hammer curl is in the middle (neutral grip) you are utilizing the bicep, obviously, but now because you've gone to a neutral grip you are allowing the brachioradialis to assist more. Its like bending a ruler the easy way in comparison to the hard way. Oct 3, 2023 · Bicep curls vs hammer curls: What's the difference, exactly? While both exercises target the muscles located in front of your arms, there is a slight difference between the two moves. Learn how to do them, their benefits and drawbacks, and which is best suited for your fitness goals. For instance, if you are doing dumbell concentration curls, there is a pause at the bottom of each rep and the tension is releived. I find that I can lift heavier weights with a regular curl, but I alternate doing both every week or so. Form check - first time doing a Zottman curl as I read online that it targets the whole bicep rather than bicep curls and hammer curls which target the front and back (I do those too). Hammer curls work your entire elbow flexing chain, from your radialis to your brachii. Aug 19, 2020 · Here's a comparison of the bicep curl and hammer curl. A completely supinated grip is also harder on the wrist because of the reduced second moment of area in comparison to a neutral "hammer grip". If you think your losing something, try incline dumbbell curls. The supinated grip of the dumbbell curl maximizes the contraction of the biceps brachii, leading to greater muscle growth and definition in the peak of the biceps. All biceps curls are not made equal either. So, will regular dumbbell curls and hammer curls be enough for good bicep growth and activation or should I add cross body curls into the mix? I train biceps twice a week Alternatively you might keep the cheat curl but instead change the eccentric tempo, making it slower, which again is a choice to make the movement harder and decrease that effort gap. You could probably construct a slight argument that you're trading a little bit of biceps brachii for brachioradialis by being slightly less supinated, but you're still super obviously using the biceps along with the other elbow flexors in an EZ Curl. Dumbbell Bicep Curls Simultaneously or Alternated? Anyone have any legitimate discussion on this? Does it matter one way or the other? I’ve always tended to just do both arms at the same time with dumbbells but I’ve also seen people alternate. I like hammer more, but supinated biceps training is still important. Preacher hammer is obviously much worse than the preacher curl for the biceps. Both exercises have their ardent supporters, but which one reigns supreme? In this comprehensive guide, we delve into the depths of dumbbell curls vs hammer curls, exploring their benefits, differences, and which one is the optimal choice for your bicep-building goals. Compound movements also use your biceps. I think the only 2 exercises I can definitely say will grow the shit out of anyone’s biceps is the seated alternating DB curl and some sort of hammer curl. You're better off doing whatever you think works best for you. You need a vertical pull to hit the lats, whether it’s pull-ups or lat pulldowns doesn’t matter. It's more stable and provides a much greater lengthened challenge. Until now, I’ve been using the same weight dumbbells for every exercise, but I recently realized you aren’t necessarily supposed to do that. Incline dumbbell curls vs. The only thing I would recommend doing is alternating between some sort of regular curl and one with a hammer grip from workout to workout. It's not that important. I also feel it a bit more in my biceps doing the barbell. That is where the name comes from. Incline curls do put more strain on the shoulder, but they also allow your arm to reach farther behind your body than other curls, allowing a greater stretch and myotatic reflex. Jun 27, 2025 · Bicep curls increase arm size and tone the arms making them the better exercise for aesthetic goals. So in my opinion hammer curls are worthwhile. Although with curls you are more likely to add more reps due to the lighter Hammer curls are great and yes I noticed by biceps burn in a whole different way when I do less weight with more reps. Sounds like you're describing curls and hammer curls (look them up). Imo Bicep curls for traditional deep hook and defensive hook. That ensures proper brachoradialis development and helps keep your elbows healthy. Standing curls require quite a bit of stabilization in your legs and back just to perform the curl, and you have a tendency to use momentum. If I do focus on biceps before I'm fatigued I'll do heavy hammer curls and then finish with preacher or Arnold curls. I train both, mostly in a 80:20 distribution in my no. Saw that video of the late John Meadows preaching Pinwheel hammer curls cross body style to target the upper biceps and brachioradialis long ago and never had any reason to go back to regualar Hammer Curls. What are the differences between concentration bicep curls and standing biceps curls with both dumbbells and barbells, and what are the advantages of each exercise? Which is overall better? If you do the concentric curl using biceps and include the shoulder flex part of biceps, then try to do the eccentric with only elbow flex the weight is pushed out into no-man's land torquing like crazy on your shoulder. TacticalViper6 Is there a difference for light weight vs heavy weight for bicep curls? I did both as for the light weight I felt my bicep worked more while the heavy weight requires my Forearm to grip harder. Think a similar movement to a barbell curl, what you’re doing almost looks like a dumbbell chest fly. In this blog post, we’ll compare hammer curls vs. Both exercises target the muscles in your upper arms but take slightly different approaches to achieve their results. Barbell, dumbbell, EZ-Curl, hammer, incline etc. My biceps are probably my most stand out muscle and I hardly ever use a barbell (maybe 1-2 times/month) for training them. As a beginner I wanna do seated incline bicep curl instead of standing. I'm 6'2" 175lbs, been working out for 8 months and currently do my sets at 35lbs, 40lbs and 45lbs. by putting emphasis on each head you'll be able to get both mass and the peak. That, after all, is what the bicep does. Hammer curls are great, even safer and more effective on a cable. Hammer curls are going to work your biceps very similarly to all other curl varieties, with a slight variation in how it hits each of the 3 heads of the muscle. Mar 26, 2024 · In the realm of bicep-building exercises, two titans stand tall: cable hammer curls and dumbbell hammer curls. standing up- seems the same to me, maybe it's just a personal preference? It has me do the hammer curls and dumbbell curls back to back 4x8-12. Supinated curls are generally considered the "regular" curl. Both exercises offer unique benefits and challenges, making them suitable for different fitness goals and preferences. Today we’ll be looking at two popular curl variations: the classic dumbbell bicep curl and the hammer curl. XL That’s what works Apr 17, 2024 · The optimal choice between dumbbell and rope hammer curls depends on your individual goals, fitness level, and preferences. There are a lot of different curling exercises you could do but two of the best are hammer curls and dumbbell bicep curls. Its why ez curl bars are the way they are I believe For myself personally, I found doing bicep curls till failure for each set with constant tension worked best for growth. So which exercise should you pick to focus on building bigger biceps? If I had to choose just one I would pick the dumbbell bicep curl as this exercise mainly focuses on targeting the biceps brachii. Archived post. This happened to me and one of my biceps ended up getting bigger than the other. I think some of the comments assume you mean Dumbbell vs Barbell, when it seems you just mean Dumbbell, but whether you lift both at the same time or just one at a time (and whether this means one full set per arm, or alternating). Mar 21, 2022 · Hammer curls vs bicep curls, is one better than the other? In this, we breakdown these two popular exercises to see the muscles worked, what's the difference, and which is best for you. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. . Aug 12, 2025 · What Are Hammer Curls? Hammer curls are a variation of the traditional bicep curl, performed with a neutral grip. the more you pronate your palms ( wide grip ) the more you target the inner head ( the one close to the chest ). Doing hammer curls actually work your biceps less in comparison to a fully supinated one. Jun 20, 2023 · There are a lot of bicep curl variations. When it comes to building impressive biceps and sculpting your arms, two exercises often come to mind: hammer curls and bicep curls. One minor downside to doing rope hammer curls bilaterally is the possibility of developing compensating patterns where you favor one arm/side over the other without noticing. Bicep Curl vs. These two exercises, though, are easily confused. I rotate through: barbell, hammer (fast up, sloooooow down), preacher, and then a 'mountain' - dumbbell curls, start with a weight you can rep 5x, drop down 5lbs for 5, drop 5 lbs for 5 all the way down the rack, then back up until you arms are just wasted. It was considerably more difficult, my biceps were Nov 9, 2023 · When it comes to working the biceps, you’ve got to curl. Allows you to better isolate the bicep. Dumbbell curl engages less brachialis, but it involves the supinator muscle, more biceps brachii (because it is also a minor supinator) and has some brachoradialis involvement (both a pronator and a supinator). My bicep training consists solely of hammer curls and whatever stimulus I get from my pulling movements. Any type of hammer curl or the top portion of a regular curl is going to hit the brachioradialis. Wear a supportive wrist brace for six weeks, try to avoid regular bicep curls and maybe go see a physiotherapist (that's a physical therapist if you're American). One is not intrinsically better than the other. For beginners: Dumbbells are recommended for their stability and isolation, providing a solid foundation for bicep development. Mar 11, 2024 · Which reigns supreme in the battle of hammer curl vs biceps curl? We asked an Olympic athlete to help us break down each and get you the answers you need! Is the long head of the bicep that is said to be worked when doing hammer curls emphasized enough when doing normal curls/preacher curls, or curls when the arms are supinated? Will I need to add in hammer/reverse curls as some of my accessory lifts to have fuller biceps, or are normal curls enough (as I like doing them more) Archived post. I don't have the hammer on video but here is the axle curl, you need a lot of wrist strength to curl axles 1 handed. But which one is better? In this comprehensive guide, we’ ll delve into the pros and cons of each exercise, helping you determine the best choice for your fitness goals. Re-evaluated earlier this week, and decided to try it with the bench at 60 degrees in my pull session earlier this evening. It doesn't matter how many curl variations you do (normal, hammer, concentration, whatever) if they all look the same for your biceps, it's all a strength curve that peaks when your arm is at a 90° angle, and all just moving your forearm up while the biceps are in the same position. If you’re going to do incline curls, you should be doing them not curling the weights out to the side, but up and down in front of you. If you want to get really science-y, preacher curls provide a resistance profile that matches where the biceps have the best leverage. they all accomplish the same thing. Mar 8, 2023 · Among the most popular are the Incline Dumbbell Curl and the Hammer Curl and both are great options for hitting the biceps at the end of a workout. I get where you're coming from. I like hammer curls because they stress a different part of the bicep than regular curls. The brachialis and brachioradialis will be much more heavily involved in hammer curls than normal curls, and developing both is necessary to have impressive arms. One of the advantages of using dumbbells instead of a barbell is the fact that they allow this to occur. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. The preacher hammer curl is strictly better than the hammer curl imo. However the main difference between the two is constant tension on cable curls. But which curl? Here's a look at two classic arm-builders, hammer curls and standard biceps curls. And yes, concentration curls are effective training for the target muscle because they isolate the biceps extremly good. They both work the same muscles but not to the same extent; however, you need both to build big guns. In this blog post, we’ll compare hammer curls vs regular curls, examining their benefits, drawbacks, and which one is best for your fitness goals. Beyond these 2, the preacher curl is also amazing and cable curls offer a nice constant tension you can’t get otherwise. Rope hammer curls seem to involve the brachioradialis more because you're having to stabilize the constant tension from the cable. Not just with curls but basically every muscle group. You could argue that barbell curls force your hands more into a supinated position which has been shown to be more beneficial for bicep development. 5kg/60lbs pretty strict and 30kg/66lbs with a bit of momentum. It also still fully lengthens the brachialis because the brachialis does not cross the shoulder joint. The best exercise for you depends on your individual fitness goals and preferences. My biceps workout is always done after training back (not on a dedicated day since they grow fairly easily) and I’ll do 3-4 sets of 12-15 reps. Reintroduced the inclined dumbbell curl as a staple movement to my routine early last year, with the bench at 30 degrees, since I saw a handful of well-trusted fitness educators performing the lift at low angles. Never seen anyone doing incline curls like this before & they don’t look particularly effective. I usually work out biceps when my arms are already slightly fatigued from pulling so I stick with doing either normal curls or sit down incline alternate dumbbell curls. What's your idea of a normal one? Hammer curls? Anyway a supinated finish allows for complete contraction, while hammer/reverse grip don't - but these tend to work your forearms a lot harder. You can also experiment with different grip variations, such as Dec 12, 2023 · Yes, you have to curl for bigger arms. In fact the hammer curl is probably more effective than the reverse curl due to the brachioradialis having a tendency to pull the wrist into neutral from either the supinated or pronated position, but by doing reverse curls you basically remove the biceps as a point of failure so you tend to get a far better forearm workout. We would like to show you a description here but the site won’t allow us. Either is fine to do, it'll just depend on wrist flexibility. But they don't work your back too, so depends on what you really want. Feb 8, 2025 · The hammer curl is a popular exercise for targeting the brachialis muscle, which lies underneath the biceps brachii, contributing to a more well-rounded arm development. That means your palms face each other throughout the movement. They are both effective for hypertrophy. Doing bicep curls standing would use your core muscles more so is good in that sense but when people perform standing bicep curls they tend to use swing their back to help them lift the weight. I've hammer curled 27. Is there any generally accepted ratio of how much weight you should use when doing bicep curls vs. The bicep has two heads, inner or short head, and outer or long head. Just curl it anyway you want. Flex your bicep now and rotate your wrist around to see or yourself. But I am not sure if light or heavy makes any difference? Archived post. Hammer is heavy on brachialis involvement and good involvement of biceps brachii. I prefer using Dumbbells for both Alternating dumbbell curls with constant tension by raising one dumbbell while lowering the other (never keeping one at rest at the bottom) till near failure (probably 10-15 reps) Rest for a second or two then Alternating hammer curls (same concept, constant tension, never pausing one arm at the bottom) till failure (by this time probably 6-8 reps) Pause long enough to pick a lighter pair of Back movements won’t adequately stimulate the biceps or the brachialis to grow all that much unless you’re genetically predisposed to have impressive arms. Would this hinder my progress. Dumbbell hammer curls still use that muscle as well as the brachialis, and to a lesser extent the biceps but only through the first 3/5 or so of the movement before the elbow flexors no longer serve their purpose. cross body curls, discussing their benefits, differences, and which one is right for you. Oct 24, 2025 · Let's compare hammer curls vs bicep curls. They both have advantages and disadvantages. There's no way you can do more weight safely on the eccentric like that. Doing dumbbell curls 1 arm at a time let's you use more of your back and shoulders without really noticing it. If you use a barbell this restricts the forces to your mighty biceps. Serious question: is there a difference between doing curls lying down on a bench vs standing up or sitting upright? Which type of curl is better preacher curls or standing curls, for both dumbbell bicep curls and hammer curls, and does one have any specific advantage over the other? And which would you recommend the best? Archived post. Chin ups also work your biceps and can add weight to that too. Imo if you have to do this curl, do both arms at the same time. Well, part of the bicep's function is supination of the forearm which is completely neglected in hammer curls, so there's that. Nov 7, 2023 · This article details the different types of dumbbell curls that should be part of your exercise arsenal for building bigger biceps. Momentum and spread of force - alternate is easier because you can rock into the next rep. New comments cannot be posted and votes cannot be cast. There are lots of different curl exercises, and to me I just feel like I’m doing the same exercise twice? A supinated curl hits the bicep more effectively a hammer curl hits the brachialis (small ball of muscle between the bicep and tricep on the outside of the arm) and the brachioradialis (one of the forearm muscles) more. So the main/minor difference between using an EZ Bar and Straight bar is the amount of supination that occurs as you curl the weight. Curls are an isolation exercise on which you can add weight. Hammer Curl - is there really a huge difference? Currently on the Reddit PPL and for curls it suggests 4x8-12 of both the bicep and hammer curl. This comprehensive guide will delve into the intricacies of these two exercises, comparing their effectiveness, form, and impact on bicep development. I prefer barbell curls. Thought I'd ask fitit if they knew of pros/cons for either: bicep (dumbbell) curls sitting on a bench vs. Nov 23, 2024 · Quick Overview The hammer curl’s neutral grip can be gentler on the wrists, reducing the risk of strain or injury compared to the supinated grip of the dumbbell curl. Hammer curls will hit your brachioradialis moreso than regular curls. Maybe not the best “bodybuilding” advice but if you can make the cables work by all means go for it. I have no bench or cable machine at home so I am unable to do preacher curls, cable curls, etc. Like you I like that I hit my forearms also. Specifically, we’ll be […] Cable curl for some reason my biceps respond really well to heavy cable curls. Hammer curls is my vote. Does that make it a better exercise for biceps? Not really. ygyurqriuslvxwswpljypitsyoiogvtclamfqregaxmhphwtlzslfbymfnnumbadbdrovdoxetuzwyoccxshjaod