[ad_1]

Hammer curls and bicep curls differ in grip and muscles worked.
- Hammer curls use a neutral grip, palms facing each other, to engage the biceps, upper arm, and forearm.
- Bicep curls use an underhand (supinated) grip, focusing more intensively on just the biceps.
In my years of coaching and personally chasing bigger, stronger arms as a powerlifter, I’ve utilized both the standard bicep curl and the hammer curl. Both are performed using dumbbells and can improve your arm strength and size, but to avoid wasting time, you may only need one to hit your goals.
Let’s pit them head-to-head to see which is better, then cover the differences and similarities. Plus, I share some tips to avoid the drawbacks that I share with clients. Let’s dive in!
Hammer Curls vs Bicep Curls: Which Is Better?
Are hammer curls better than bicep curls? 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. This is primarily due to the neutral grip used in hammer curls, which activates a larger group of muscles, including the biceps, brachialis, and brachioradialis.
However, the decision between the two ultimately depends on your specific fitness goals, physical limitations, and personal preferences.
Which Is Better for Building Biceps?
Traditional bicep curls are more effective for isolated bicep development. The supinated grip (palms up) used in bicep curls emphasizes the biceps brachii, potentially leading to more significant growth and definition. If your primary goal is to maximize the size and appearance of your biceps, bicep curls are the best choice.
Who Are Hammer Curls Best For?
Hammer curls are especially useful for athletes or individuals whose sports or activities require robust grip strength and forearm power, such as rock climbers or martial artists. Additionally, due to the neutral wrist position, hammer curls can be an ideal alternative for those with wrist issues who may find the supinated grip of the traditional bicep curl uncomfortable.
Who Are Bicep Curls Best For?
Bodybuilders or anyone wanting bigger, stronger biceps would want to incorporate bicep curls into their routine to maximize the ‘peak’ of the bicep. Additionally, since the movement of bicep curls is relatively straightforward, they’re a suitable choice for beginners who are just starting their strength training journey and want to develop basic lifting techniques and bicep strength.
Differences Between Hammer Curls and Bicep Curls

Here’s how I would explain the differences to new clients who want a more thorough understanding:
- Grip Difference: Standard bicep curls use an underhand grip, targeting the biceps brachii, while hammer curls utilize a neutral grip, emphasizing the brachialis and brachioradialis.
- Muscle Activation: Hammer curls engage the brachialis underneath the biceps brachii for arm thickness and the forearm’s brachioradialis more than standard curls.
- Range of Motion: Standard bicep curls offer a larger range of motion, allowing for a full contraction and extension of the bicep muscle, whereas hammer curls’ range can feel limited due to the perpendicular arm position.
- Muscle Imbalance Correction: The neutral grip in hammer curls targets the often underworked brachialis, promoting balanced muscle growth and reducing injury risk.
- Wrist Strain Risk: Hammer curls’ neutral grip is easier on the wrists, potentially safer for those with wrist issues compared to the supinated grip of standard bicep curls.
Another option to improve your arm strength is the preacher curl. Read our full article for more details on this exercise and the best preacher curl alternatives.
Similarities Between Hammer Curls and Bicep Curls

As I think about these two bicep exercises, 5 similarities come to mind:
- Both Are Isolation Exercises: Both exercises focus mainly on one muscle, the biceps. However, they also engage other muscles in a less significant way including the brachialis, brachioradialis, and, minorly, the forearm, wrist, and shoulder muscles.
- Both Use Dumbbells: Hammer and standard bicep curls are great for at-home workouts. You can also work one arm at a time, giving more versatility.
- Both Can Be Performed Standing or Seated: Standing curls engage more stabilizing muscles, thus offering a more holistic exercise. In contrast, seated curls enable you to isolate the bicep muscle more effectively.
- Similar Form and Movement: Despite grip differences, the core movement—flexing the elbow to lift weight towards the shoulder—remains the same, simplifying learning across exercises.
- Both Build Strength and Size: Both exercises are key for building arm strength and muscle size, and can be used together for comprehensive upper body strength training.
Is it okay to do bicep curls every day? Read our full article to answer this important question.
Hammer Curls: How To, Drawbacks, Muscles Worked

Now, after the quick comparison, let’s dive into the details of each exercise, starting with a full profile of the hammer curls.
How To Do Hammer Curls
Hammer curls are a variation of the standard bicep curl, and they get their name from the grip and motion used, similar to swinging a hammer.
To do the hammer curl:
- Start by standing up straight with a dumbbell in each hand, arms fully extended, and palms facing your torso.
- Keep your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position briefly as you squeeze your biceps.
- Slowly begin to lower the dumbbells back to the original position. This is generally considered one repetition.
Pro Tip: Focusing on the controlled movement is important – the lowering phase is just as important as the lifting phase in strength training exercises. Hammer curls are also commonly included in upper-body workouts or arm-focused days.
Hammer Curls Drawbacks

- Limited Range of Motion: Hammer curls’ grip and position may restrict full muscle extension, potentially reducing exercise effectiveness.
- Overemphasis on Biceps: Hammer curls focus mainly on the biceps, necessitating additional exercises for a balanced upper body workout.
- Requires Equipment: You will need dumbbells, limiting those without access to gym equipment.
Muscles Worked With The Hammer Curls

- Biceps Brachii: Located in the upper arm, it’s the main muscle worked in hammer curls, responsible for bending the elbow.
- Brachialis: Situated beneath the biceps, it plays a key role in arm strength and is effectively targeted by the neutral grip of hammer curls.
- Brachioradialis: A forearm muscle enhanced by hammer curls, contributing to forearm strength and grip.
- Deltoids: The front shoulder muscles, involved in stabilizing the arm during hammer curls.
- Wrist Flexors: Located in the forearm, these muscles help stabilize and control the dumbbell movement, aiding grip strength and wrist stability.
Bicep Curls: How To, Drawbacks, & Muscles Worked

Now for bicep curls and a deep dive on them!
How To Do Bicep Curls
Bicep curls are popular strength training exercises that primarily target the biceps brachii. This exercise is commonly a staple in enhancing arm size and strength.
How to do bicep curls:
- Start by standing upright with a dumbbell in each hand, your arms fully extended, and palms facing forward. This is your initial position.
- Keep your upper arms stationary and curl the weights while contracting your biceps as you breathe out.
- Continue the upward movement until your biceps are fully contracted, and the dumbbells are at shoulder height.
- Hold this peak contraction momentarily while you squeeze your biceps. Note that your palms should maintain the ‘supinated’ grip (facing upward) throughout the exercise.
- Next, as you breathe in, gradually lower the dumbbells back to the starting position. This completes one repetition.
Pro Tip: Make sure you maintain a controlled movement – the eccentric or lowering phase is as important as the lifting phase for muscle development. Bicep curls are a staple in arm training days, upper body workouts, or a comprehensive strength training routine.
Can you get more benefits from bicep curls standing or sitting? Read our full article to answer that question. Is it better to do bicep curls one at a time? Check out our full article to get the most from your curls.
Bicep Curls Drawbacks

- Risk of Improper Form: Bicep curls can lead to injury and reduced effectiveness if performed with improper form, such as swinging weights or using the back to lift.
- Possible Overemphasis on Biceps: Focusing too much on bicep curls could neglect other body parts, potentially causing muscle imbalances.
- Can Be Tough on the Wrists: The supinated grip of bicep curls may strain wrists, especially at higher weights or for those with wrist issues.
- Requires Equipment: This exercise needs dumbbells or a barbell, limiting those without access to such equipment.
Muscles Worked With The Bicep Curls

- Biceps Brachii: Located in the upper arm, these are the primary muscles targeted for flexing and twisting the forearm during bicep curls.
- Brachialis: Beneath the biceps, this muscle also gets worked, aiding in arm size and strength.
- Brachioradialis: This forearm muscle is engaged during bicep curls, contributing to forearm strength.
- Wrist Flexors: These forearm muscles stabilize the wrist, aiding in the control of dumbbell movement.
- Deltoids: The anterior deltoids act as stabilizers, supporting the arm during the exercise.
Frequently Asked Questions
What Weights Should I Use for Bicep and Hammer Curls?
As a guideline, choose a weight that allows you to perform 8-12 reps with good form. Consider increasing the weight if you can easily perform more than 12 reps. The ideal weight for bicep and hammer curls varies depending on your fitness level, strength, and goals.
How Often Should I Perform The Hammer and Bicep Curls?
A common approach is to perform these exercises 2-3 times a week as part of an upper-body or arm-focused workout. Always ensure that you allow your muscles adequate rest and recovery time between workouts.
Can I Perform Both Hammer and Bicep Curls in One Workout?
Yes, you can include bicep and hammer curls in a single workout. This can help ensure balanced muscle development, as each exercise targets slightly different muscles.
How Should I Incorporate The Hammer and Bicep Curls Into My Workout Routine?
Both exercises are typically included in an upper-body or arm-specific workout. You could also perform one variation during one upper body workout and the other during a later workout in the same week.
Are There Any Alternatives To The Hammer and Bicep Curls if I Don’t Have Dumbbells?
You can use resistance bands to perform similar movements if you don’t have dumbbells. Other alternatives might include kettlebells or household items like filled water bottles or canned goods.
What Are Some Common Mistakes to Avoid in the Hammer and Bicep Curls?
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. Always prioritize form over weight to avoid injuries and maximize effectiveness.
What are the Benefits of Hammer Curls?
Hammer curls enhance bicep and forearm development, improve grip strength, ensure balanced muscle growth, reduce wrist strain, and offer training versatility, fitting easily into diverse workout plans.
What are the Benefits of Bicep Curls?
Bicep curls significantly enhancing arm strength and appearance by improving muscle size and definition. They also boost forearm strength, essential for sports and daily tasks that require grip strength. With their versatility, bicep curls can be performed with various equipment, allowing for a diverse workout routine. Additionally, their simplicity makes them suitable for beginners, offering a straightforward entry point into strength training without the need for complex techniques.
References
- Bicep Exercises | Northeast Texas Community College [Internet]. www.ntcc.edu. [cited 2024 Mar 8]. Available from: https://www.ntcc.edu/athletics/live-athlete/exercises/bicep-exercises
- Walker D. The Effects of Training the Biceps Brachii Muscle to Failure [Internet]. 2007 [cited 2024 Mar 8]. Available from: https://dspace.mit.edu/bitstream/handle/1721.1/40936/212409496-MIT.pdf
- Corliss J. Move of the month: Arm curls [Internet]. Harvard Health. 2023. Available from: https://www.health.harvard.edu/heart-health/move-of-the-month-arm-curls
About The Author
Adam Gardner is a proud resident of Utah, where he lives with his wife and two kids. He has been competing in powerlifting since 2016 in both the USPA and the APF. For the past three years, he and his wife, Merrili, have coached beginning lifters to learn the fundamentals of powerlifting and compete in their first powerlifting competitions.
[ad_2]
Source link