Hammer curls are also very effective at targeting the brachialis which is the muscle that sits under the biceps. Technique Differences How to Do the Hammer Curl How to Do the Biceps Curl Knowing the Best Curl for Your Goal Hammer Curl and Biceps Curl Differences These two exercises may appear nearly identical, but the subtle difference in grip is responsible for a big difference in results. 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.). This is aesthetically pleasing and contributes to overall arm strength and function. The secret is to not lift too heavy as this can throw off form and muscle recruitment. You can use resistance bands to perform similar movements if you don't have dumbbells. Keeping your elbows close to your body, curl the dumbbells up towards your shoulders, squeezing your . Contents Show Are Hammer Curls Harder Than Bicep Curls? Is it optimal to do both? This might be a limitation for those who dont have access to gym equipment or prefer to do their workouts at home without weights. Hold the contracted position briefly as you squeeze your biceps. The hammer curl is one of the few exercises that really effectively recruits the brachialis, so if youre nitpicky about your biceps and youre going for overall evenness and not just mass and peak, this is the exercise for you. Make this move even more challenging by adding a squat. Some exercisers use a preacher bench to perform this move. In: StatPearls [Internet]. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. They can also be useful for powerlifters looking to improve deadlift grip. Bicep Curl vs. Hammer Curl - Is One Best For Massive Arms? Although not the primary focus of the exercise, the brachialis, located beneath the biceps brachii, is also worked during bicep curls. Lift the weights to your shoulders, then lower them back down. On this blog we share all the things we wish we knew when getting started. Photo: Ben Goldstein / Model:Ana Alarcon. But if possible try both kinds of . Despite popular belief, hammer curls and bicep curls are not completely distinct exercises. (2014). Hammer Curls vs. Bicep Curls: Which One Builds Bigger Arms? Stand with your legs straight (but not stiff or locked) and knees aligned under the hips. The long head of the bicep is the strip of muscle that runs along the outside of the upper arm and gives the bicep a peak when flexed. You can add a slight shoulder flexion at the end for further biceps shortening. It's easy to allow the elbows to float away from the body during the curl. The bicep curl activates the long and short head of the bicep while the hammer curl mainly activates the long head of the bicep. With hammer curls, the range of motion can feel a bit limited because the arms stay perpendicular to the body throughout the movement. The neutral grip used in hammer curls not only stimulates different muscles but it also aids in enhancing your grip strength. Not necessarily. Hammer Curls vs Bicep Curls: Is One Better Than The Other? - HomeGymr Comparison Hammer Curls Vs. Biceps Curls Which is Better for Building Bigger Arms? Then add more weight. Hammer Curls vs. Bicep Curls: Whats Better to Build Arms? This can include swinging the weights, not fully extending the arms, or using the shoulders or back to lift the weight. However, they do hit the long head of the biceps a little harder than standard hammer curls. Can you get more benefits from bicep curls standing or sitting? Standard bicep curls allow for a full range of motion as you can completely contract and extend your bicep muscle. She also created her own online training program, the TL Method. Hammer curls use a neutral grip, palms facing each other, to engage the biceps and the muscles of the upper arm and forearm. (2022). Is one better than the other? Theyre staples in many bodybuilding and strength training routines for this reason. 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. People looking to get a muscular appearance often target the biceps for a more athletic look. The difference in grips for hammer curls vs bicep curls comes down to the hand positioning. When it comes to hammer curls vs bicep curls, they are both great bicep exercises, and have become staples of many lifters' arm workouts; however, when comparing apples to apples, which one is better? Hammer curls are performed the same way as regular curls, but the wider than shoulder-width grip will help build your deltoids. Tension in the biceps indicates that the movement is likely workingthat it is effectively targeting your upper arm muscles. Hammer curls are a bicep exercise performed by holding dumbbells at your sides and curling while remaining that grip and not supinating it. They also involve the muscles of the forearm, wrist, and shoulder to some extent. Using momentum is oftena sign that you are lifting too much weight. [ 1] Reverse curls vs hammer curls: Brachioradialis development Bicep curls are performed with an underhand (supinated) grip, focusing more intensively on the biceps brachii. Bicep curls may place more strain on your wrist. Another option to improve your arm strength is the preacher curl. Engage the abdominals throughout the exercise to prevent movement in the lower back as you lift and lower your weights. While bicep curls effectively target the biceps, they could lead to an overemphasis on this muscle group if other parts of the body are neglected during workouts. Specifically, trainers commonly recommend hammer curls and bicep curls for strengthening arm muscles. In contrast the bicep curl will better activate the biceps brachii. Bicep curls can be incorporated into numerous workout routines. Like with any exercise, keeping a balanced workout routine is essential. Welcome to the clash of the biceps titans. Meanwhile, the brachioradialis, a forearm muscle, is also targeted more by hammer curls than standard bicep curls. Switching up exercises and working your muscles differently is extremely important if you want a balanced physique. Marcolin G, Panizzolo FA, Petrone N, et al. A common approach is to perform these exercises 2-3 times a week as part of an upper-body or arm-focused workout. NAITO, A., YAJIMA, M., FUKAMACHI, H., USHIKOSHI, K., SUN, Y. J., & SHIMIZU, Y. Bicep curls are the classic go-to exercise, but are they best? As with any exercise, following a balanced workout plan and giving your muscles time to rest and recover is essential. Hammer Curls vs. Bicep Curls: What's Better to Build Arms? - TRX Training Always ensure that you allow your muscles adequate rest and recovery time between workouts. Are Hammer Curls Harder Or Easier Than Bicep Curls? - Vitalized Future While keeping your upper arm still and elbows pinned to your side, begin to curl the dumbbell by contracting your biceps and forearm muscles. Ha! This means they primarily focus on a single muscle group, in this case, the biceps. However, they also engage several other muscles in a less significant way. It also helps to rotate (supinate) the forearm. Then next cycle, use bicep curls and neutral grip chin-ups for the brachialis. 2018;6:e5165. Or athletes who require strong forearms and upper arm muscles for their sports, like powerlifters or rock climbers, will especially benefit from them. Finally, you could vary the grip by training cycle. Jarrett, C. D., Weir, D. M., Stuffmann, E. S., Jain, S., Miller, M. C., & Schmidt, C. C. (2012). While both bicep exercises offer significant benefits, hammer curls would be the slightly better choice if your primary goal is to build overall arm strength and size. As you get stronger and more flexible, add repetitions first. The movement of the hammer curl also builds wrist strength and stability. The question is, what are the top bicep exercises that lead to gains in strength and hypertrophy? In a hammer curl, the palms face inward and you hold the dumbbell vertically as if you were to use it as a hammer. Hammer curls and bicep curls are both effective exercises for building your arms, but each exercise is better than the other in different situations. Try to keep the elbows in a stable, fixed position and concentrate on moving only the lower arm during your hammer curl. Simply put, the palm should be facing forward in the same direction as the chest and shoulders. Swinging motions may also put you at higher risk for injury because you lose control when momentum takes over. Hammer Curls vs. Bicep Curls: What's The Difference? Yes, as long as you have access to a set of dumbbells or resistance bands, you can perform both bicep and hammer curls at home. Muscle Recruitment Lee Priest Arm. The biceps brachii are the primary muscle group targeted during bicep curls. The hammer curl is a great addition to an upper-body strength routine. The long head, as previously mentioned, is going to give your bicep muscle its peak and width when viewed from the side. Unlike standard bicep curls, hammer curls are performed with a neutral wrist position. Effects of a six-week strength training and upper body plyometrics in male college basketball physical education students. Hammer curls target the long head of the biceps as well as the brachialis and the brachioradialis (one of the forearm muscles). Hammer curls still function as a bicep exercise, but the muscle emphasis does change. So it's easy to rush through this exercise and use quick movements, especially during the lowering phase. Today, well be looking at each type of arm exercise, how to do them, and what makes each exercise better. This can reduce strain on the wrists, making the exercise safer for those with wrist issues or those prone to wrist injuries. A bicep curl doesnt target the brachioradialis as well as a hammer curl, but there is still some recruitment. The hammer curl employs a relatively small range of motion. Common mistakes include using too much weight and swinging the body to lift it, not fully extending the arm in the downward phase of the curl, and moving the elbows or shoulders instead of keeping them stationary. Indeed, both exercises have their place. One exercise is not better than the other. 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 excellent for developing comprehensive upper arm and forearm strength and size. Hammer Curls Vs. Standard Bicep Curls (Which is Better?) Available from: https://www.ncbi.nlm.nih.gov/books/NBK551630/. There is still some shoulder usage as the brachialis attaches to your shoulder blade resulting in some deltoid recruitment. Contents Show Cross Body Hammer Curl vs Hammer Curl: Which Is Best? Slowly extend the elbow returning to the starting position. 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. They help stabilize the wrist during the exercise and control the movement of the dumbbell, thus aiding in overall forearm and wrist strength. Keeping in mind your bicep anatomy will help you have some mind-muscle connection while performing your lifts. Incline Hammer Curl. This makes hammer curls a better exercise than bicep curls. It is ok to do one set of each variation inside a workout. Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. Let's review the execution, benefits, and mistakes to avoid while doing each exercise . Continue the upward movement until your biceps are fully contracted, and the dumbbells are at shoulder height. This adaptability allows you to add variety to your workouts, which can help keep you motivated and avoid workout plateaus. If you're in the market for a weight bench, explore which option may be best for you. While keeping your upper arm still and elbows pinned to your side, begin to curl the dumbbell by contracting your biceps. The bicep curl is an isolation exercise that is designed to build the entire bicep muscle area. 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. 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. Both grips work in a lever-action and with a bicep curl, your hands are in the supinated position aka palms facing upward. On the other hand, hammer curls are a type of bicep curl variation. Plantz, M. A., Bordoni, B. Always prioritize form over weight to avoid injuries and maximize effectiveness. Today, we'll be looking at each type of arm exercise, how to do them, and what makes each exercise better. Youll also exercise the forearm because they help bend the elbow and contract the muscles to hold your dumbbell or kettlebell. From the bottom of the rep to the top of the rep, your palms are facing in. The wrist flexors in the forearm play a supporting role during bicep curls. Exactly which exercise is better depends on your individual fitness end game: Are you hoping to get into shape for a specific event, sharpen up your present physical health, or hoping to maintain a total lifestyle change? Bicep curls work on all five components of the bicep in this exercise. You are training your arms whenever you do push or pull exercises as pulling recruits the biceps while pushing movements engage the triceps. Deltoids (Aka Shoulders) If you want to build your deltoids (your shoulder muscles), then hammer curls are the way to go. Front Physiol. 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. Despite the difference in grip, the fundamental movement pattern remains the same. A preacher bench is an angled, padded armrest that allows you to hold the upper arm in an isolated position so you can lift more weight and better target the biceps. Hammer Curls vs. Bicep Curls - What is the Best Way to Build Biceps? . The effects of eccentric velocity on activation of elbow flexors: evaluation by magnetic resonance imaging. If you only did bicep curls, you would underdevelop the brachialis muscle. Hammer Curl Grip: In the hammer curl, your palms are facing each other (neutral grip) as you hold the dumbbells. Verywell Fit's content is for informational and educational purposes only. You could also perform one variation during one upper body workout and the other during a later workout in the same week. We've tried, tested, and reviewedthe best weight benches. When seated, the starting position places the arms behind your hips and helps to reduce shoulder involvement. Heres how to do it: The hammer and bicep curl denotes the hand position when performing the curl. In our discussion today, well dive deeper to compare and contrast these two exercises to help you decide which is the best fit for your personal fitness goals. These muscles, located in the upper arm, are responsible for the flexing and twisting of the forearm. And one of the most notable benefits of hammer curls is how they improve your grip strength which has positive benefits for other lifts such as deadlifts, pull-ups, and barbell rows. Stand straight up with your knees slightly bent, arms relaxed at your sides, and palms facing your. The bicep curl will maximize bicep size while the hammer curl will make your brachialis and brachioradialis muscles larger and stronger as well. Having a nice set of guns is the end-goal for many lifters out there, thats why you see so many inexperienced lifters cranking out set after set of the same type of curls. 1. They both effectively strengthen and build muscle in the upper body. This means you can adjust your workout to your current strength and fitness level, and it can be easily adapted as you progress and needs. For example, if you perform an arm day or biceps at the end of a back day, you can do 2-4 sets of hammer curls followed by 2-4 sets of bicep curls. Anything which you can get a safe and comfortable grip on will allow for this movementespecially a pullup bar. Hammer Curls Vs. Bicep Curls: Which Is The Better Workout? 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. The standard bicep curl focuses on the long head of the bicep muscles more than the hammer curl and allows for a deeper stretch at the bottom of the motion. Hammer curls can be integrated into many types of workout routines. (2018). While both exercises engage the biceps brachii, hammer curls emphasize the brachialis and the brachioradialis more. The reason for using the hammer and bicep curl is to target different muscles of the biceps. Why Are Hammer Curls Easier Than Bicep Curls? - On Secret Hunt The exercise is especially valuable for those aiming to build bicep size, boost arm strength, or enhance muscle definition. But the brachialis muscle is the strongest elbow flexor and is targeted with a neutral hand position [4]. He has been competing in powerlifting since 2016 in both the USPA and the APF. Though they do target the brachialis and brachioradialis, hammer curls, like standard bicep curls, primarily engage the biceps. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Thanks for reading! Much like the hammer curl, the bicep curl is also performed with the use . The wrist flexors, located in the forearm, are also worked during hammer curls. Cable Curls vs Dumbbell Curls (For Building Huge Biceps) - Vitalized Future This will put even more emphasis on the biceps and brachioradialis. Lower the weights to return to the starting position. Both exercises are typically included in an upper-body or arm-specific workout. Standard hammer curls work brachioradialis, brachialis and the long head of the biceps. Hammer Curls vs. Biceps Curls: The Battle for Bigger Arms In my experience, I can curl approximately 25% more weight with the hammer curl than with the bicep curl. The hammer curl, like most other exercises, should be performed with strict form, not using momentum to swing the dumbbells up. The hammer curl may be one of the best exercises to build and strengthen the forearms. Read our full article to answer that question. The primary function of the biceps is to flex the elbow and supinate the forearm. Hammer curls: how to do them and the benefits for building bigger biceps Journal of shoulder and elbow surgery,21(7), 942-948. Hold the dumbbells by your side with your palms facing up. Bicep curls also work the forearm flexors and extenders. Therefore, the bicep curl is the best if you want to train the biceps. Electromyographic (EMG) study of the elbow flexors during supination and pronation of the forearm. Hammer Curls vs Reverse Curls: ULTIMATE Guide - Peck me out Bicep curls primarily focus on the biceps brachii, which is ideal for individuals aiming for pronounced and well-defined biceps. PeerJ. Bicep curls offer a high degree of versatility. Additionally, since the movement of bicep curls is relatively straightforward, theyre a suitable choice for beginners who are just starting their strength training journey and want to develop basic lifting techniques and bicep strength. The supinated-grip dumbbell curl, as with all other curling movements where your elbows are at your sides, is going to mostly recruit the long head of your biceps brachii. Barbells, dumbbells, EZ bars, kettlebells, and straight bar cable attachments are all used to perform the bicep curl. Is it better to do bicep curls one at a time? You can also reverse this order depending on your priority. Bicep Curls: If you want to train the biceps brachii specifically. I've combined my knowledge of research and experience to bring you the most practical bites to be applied to your training. Make sure your arms are extended in this position. Its always important to consider your personal health and comfort when choosing between different exercises. Yes, you can train biceps every day while maintaining your regular training schedule. You can perform hammer curls while using a tricep push-down rope but attaching it to a low-pulley. Standing curls engage more stabilizing muscles, thus offering a more holistic exercise, while seated curls enable you to isolate the bicep muscle more effectively. The other, little known part of the bicep is the brachialis. This is generally considered one repetition. By focusing on these muscle groups, this exercise promotes well-rounded arm development. Hammer curls help ensure balanced muscle growth in the arms. Theres a reason why this exercise is used by so many to build their arms. Hammer curls and standard bicep curls are both isolation exercises. How to Do Hammer Curls: Techniques, Benefits, Variations - Verywell Fit The difference between a bicep curl versus hammer curls is simple: both are single-joint, isolation exercises that target the biceps brachii, but hammer curls are a bicep curl. Start by placing the back of your right arm against your right thigh. Finally, hammer curls provide versatility in your training. Glad you found it helpful , Really helpful and articulate plus liked the use of muscle images thanks. Another difference is the grip used. Hammer curls put your biceps into a different position and the extra recruitment of the forearm and brachioradialis can make this exercise a little more difficult. Hammer curls and bicep curls work your muscles in different ways. Baroni, B. M., Pompermayer, M. G., Cini, A., Peruzzolo, A. S., Radaelli, R., Brusco, C. M., & Pinto, R. S. (2017). Muscular coordination of biceps brachii and brachioradialis in elbow flexion with respect to hand position. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Hammer Curls vs Bicep Curls: Differences, Pros, Cons Bicep curls are a relatively simple exercise, making them accessible even for beginners. The biceps brachii elicit the greatest muscle activation when the forearm is supinated. 3. Electromyographic (EMG) study of the elbow flexors during supination and pronation of the forearm. With a supinated grip that is, with your palms facing up you can curl with dumbbells, barbells (barbell curl), do cable curls or preacher curls.
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