Inversely, you can do drop sets in this manner. From the bottom of the rep to the top of the rep, your palms are facing in. Or, you can add a bit of a twist inwards or outwards to target different portions of the bicep head. The thing about hammer curls that set them apart from other curl varieties is their impact on the biceps brachialis, the small muscle under the long and short heads that we discussed earlier. Watch Below: Hammer Curls vs Regular Curls: The Ultimate Showdown. However, large biceps with tiny forearms, weak wrists, and zero grip strength is terrible. So, when you do your curls, feel free to use your momentum and throw up a few more cheat curls! Any time I’ve personally introduced someone to training arms or biceps, I always start with the regular bicep curl. Also, a great way to “burn out” during your last few sets. But, I would be doing an injustice to disregard the amazingly effective hammer curl. Hammer Curls vs Regular Curls: 3 Reasons Hammer Curls are Awesome 1) They Aren’t Limited in Targeting Only the Bicep. However, there are some differences you should know about… What about a “reverse curl”? You can do your curls with a straight up and down motion. The short head runs along the inside of the upper arm and gives the bicep thickness when viewed from the front. It's recommended to wear a shirt with no sleeves that can interfere with your curling movements. Should you have a preference when it comes to hammer curls vs regular curls? A very common problem, but still extremely disappointing. In this video we cover the major differences between the dumbbell bicep curl and the dumbbell hammer curl. How to do it: Hold a dumbbell in each hand, with your arms by your sides. Ha! While both curl exercises are very effective in building your arms and increasing your flexibility and mobility, they do so by targeting different muscle groups. Keeping in mind your bicep anatomy will help you have some mind-muscle connection while performing your lifts. Would i be ganing alot more muscle faster if i was using regulor curls? Make no mistake, the bicep and hammer curl work the same muscles since both are necessary for elbow flexion. Of course, I am someone who is usually against any cheat reps. image was helpful along with each part description. Hammer Curls vs. Bicep Curls: The Final Word. Also make sure to grunt loudly while doing them, as studies have shown that the louder you grunt, the more curls you can do. Most people i see training their biceps normally work with standard hammer curls, which are great! Dumbbell curls, barbell curls, curls with the curl bar, curls with a straight bar, curls with a Swiss bar - do them all. If the weight is far too heavy, then the cheat reps will be dangerous. This secondary arm muscle sits beneath and below your biceps. With that being said, the winner of this matchup is: the standard bicep curl. 58. Unlike standard curls, where your wrists engage to support the lift, the hand position of the hammer curl lets you keep your wrists static without much effort. Christian Thibaudeau. As with the hammer curl, using momentum on this exercise to swing the dumbbells up is a big no-no, as it will hinder any growth or strength gains on the exercise by limiting the recruitment of the bicep muscle. 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. Hammer Curls vs. When programming Supinating Curls we advocate a “controlled” tempo. In fact, I’m here to discuss the benefits of the always awesome bicep curl. Hammer Curls Vs. He’s having trouble developing the short head. Traditional curls are much better for that insane peeeeaaaak. Low Reps vs High Reps for Arms – What’s The Best? You can also do reverse curl exercises. The most well-known parts of the bicep are long head and short head. 3. Preacher Curl vs Bicep Curl: How to Get the Arms of a Greek God, How to Do Chest Dips at Home | 6 Unique Ways to Do Dips, Dumbbells for Home Use: How These Weights Can Change Everything. Regular Bicep Curls. The hammer curl is one of the few exercises that really effectively recruits the brachialis, so if you’re nitpicky about your biceps and you’re going for overall evenness and not just mass and peak, this is the exercise for you. Regular Curls (muscles, lift, gym, arms) User Name: Remember Me: Password : Please register to participate in our discussions with 2 million other members - it's free and quick! hammer vs regular curls. Hammer curls and barbell curls recruit the same collection of muscles. Furthermore, you can start and stop at different positions of the curl. One of the oldest exercises in the book, this gold standard of bicep training is as versatile as it is effective. Everyone can learn to do a bicep curl easily. Take your standard dumbbell bicep curl and rotate your palms inwards towards each other. The other, little known part of the bicep is the brachialis. Feel confident in your lifts with the added grip from the enhanced palm padding while keeping your hands protected and never hurting. Proper Way to Do the Hammer Curl. The point is, utilizing hammer curls will remedy the problem. Again, these hammer curls are working more than just your biceps. Bicep curls, as the name suggests, develop the biceps while hammer curls target the brachioradialis and the brachialis. Biceps exercises tone and define the muscles of your upper arm. Required fields are marked *. No? Switching up your bicep workout to include short head work (preacher curls, cable curls), long head work (alternating dumbbell curls, concentration curls) and brachialis work (hammer curls, hammer-grip rope curls) is the best way to ensure that you are developing your biceps entirely and evenly, and will help bust through plateaus. Hammer curls will be far more intense, especially on the negative, so make sure you can properly grip the weight. Scott Herman is definitely one of my favorite trainers, I try to feature him whenever I can. The hammer curl, like most other exercises, should be performed with strict form, not using momentum to swing the dumbbells up. You either pyramid up with some 5 or 10lb dumbbells and do maybe 10-12 reps. Then, immediately work your way up to 15lb dumbbells for reps. 20lb dumbbells for reps, then 25lb dumbbells, so on and so forth. Hammer Curl Variations. Having a nice set of guns is the end-goal for many lifters out there, that’s why you see so many inexperienced lifters cranking out set after set of the same type of curls. For example, curling from your arms completely extended down to all the way up at your shoulders. For easy reference, check out the image below borrowed from Bodybuilding.com. Hammer curls work the brachioradialis more, not the brachialis, which is more readily activated during isometric elbow flexion. Which biceps head is worked more depends on the position of the arm, not so much whether it's a regular dumbbell curl or a hammer curl. Turn your palms in toward your thighs. 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. You can literally go up the entire dumbbell rack in a minute’s time. Being able to target your biceps, forearms, wrists, and grip will allow for better gains. Let’s take a look at how the tricep bar vs curl bar stacks up. The versatility aspect plays a huge role in the success of your regular bicep curls. Bulging biceps and better grip are just two of benefits you will experience from using hammer-style dumbbell curls. Here's what you need to know about this arm exercise. However, hammer curls are often discredited because of the amount of momentum and swinging motions people use in the hammer curl movement. Since hammer curls use a completely different grip, they target more than just biceps. Although standard, supinated-grip bicep curls are more effective in working a larger part of the bicep, that doesn’t mean you should cut hammer curls out of your workout completely and only do one type of curls. Hammer curls, for one, are a killer movement. There’s a good chance most of you out there only do standard bicep curls. The movement imitates the movement when you use a hammer – the upper arm is held stationary while the weight is curled toward the torso, contracting the muscles of the upper arm and exhaling. 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. Switching up exercises and working your muscles differently is extremely important if you want a balanced physique. So grab some iron and whether it’s a hammer curl, a standard supinated curl or a preacher curl (or preferably all 3) start pumping out those reps! When the elbow is straight the Brachialis will be the primary muscle initiating the movement. Thanks Jason! Incorporate this exercise into your bicep workouts and.Hammer Curls vs Regular Curls: 3 Reasons Hammer Curls are Awesome 1) They Aren’t Limited in Targeting Only the Bicep Since hammer curls use a completely different grip, they target more than just biceps. With this motion, you have much more pressure in your forearms, wrists, and grip. All you do is curl up your arms with dumbbells (or barbell) in hand. 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. hammer vs regular curls. Weak forearms are like the calves of … Your email address will not be published. Watch Below:Hammer Curls vs Regular Curls: How to Do Both Variations. Since the weight isn’t just sitting in the palm of your hands, you need to be sure you can control the dumbbells. If you really want to prioritize brachialis development, perform all of your curls with the three guidelines above: reverse, hammer, or regular grip. Even with cheat reps, you can have “good” form and bad form. The standard regular bicep curl uses a Supinated (Underhand-Grip) while the hammer curl uses a “hammer” grip , when the palms are faced with each other. So basically all im saying is there is no difference in hammer curl vs reverse curl except for forearm work , being more ratio'd in bodily work % to certain muscles. With heavy weights, bicep curls are not more risky than hammer curls ? Thanks for reading! However, they differ slightly in technique and the weighted implements that are to be used. The overhand bicep curl, or "reverse curl" is one of the best arm movements that not many people are doing. As the name suggests, you are moving the dumbbells in a “hammering” motion. Since hammer curls use a completely different grip, they target more than just biceps. Before we dive into these exercises and what makes them tick, let’s take a look at the anatomy of the bicep. As the name suggests, you are moving the dumbbells in a “hammering” motion. 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? When programming the Hammer Curl or Supinating Curl, the tempo can play a large factor in the muscle being used during the movement. I have a question: Do you know what an overhand bicep curl is? There are 3 points of the bicep that needs to be worked out for proper development. 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. There are so many reasons why I would suggest hammer curls and different ways to do them, but first, let’s discuss three reasons why regular curls are great. There are several reasons to buy dumbbells for home use. The brachialis is a small muscle lies underneath the long and short head and affects your bicep peak as well, but not nearly as much as the long head. Regular bicep curls are much different than hammer curls. Muscles Worked The fact is that hammer curls are much better than most types of bicep exercises, because these exercises focus on strengthening the muscles on our forearms … If you want to hit your biceps in a unique way, while simultaneously demolishing your forearms so they grow, then these are the curls for you. The regular bicep curls are performed by grabbing the dumbbells using a supinated grip with the palms facing up. Switch things up by incorporating hammer curl variations into your routine: seated hammer curls (curling both weights at once or one at a time, as described above), incline hammer curls (lie face-up on a bench set to a 45-degree incline, letting your arms hang to the side), and cross body hammer curls (alternately curling each dumbbell to the opposite shoulder). Your email address will not be published. As we have seen, both the tricep bar and curl bar offer alternative grips which allow you to target different muscle groups than a straight bar allows for. First main difference between bicep curls vs hammer curls would be the grip and position of your hands holding the weights. Related: The Cure for Puny Arms Related: The Complete Guide to Biceps Training. When you’re doing a hammer curl you’ll predominantly be working the long head of the bicep brachii as well as the brachialis. So i have stopped doing regulor curls and have started doing hammer curls instead, Now my question is, is there a whole ton of diffrence between hammer curls and regulor curls? Ever seen a guy with huge arms when viewed from the side but looking at him straight on they look pretty regular? Doing regular curls into hammer curls . Essentially, you are holding a barbell or dumbbells out in front of you, with your elbows to the side, and curling the weight up until your biceps fully contract. 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. But, if you are just burnt out, then you can still push a few more cheat curls to your advantage. hey r/fitness, this is my first post here so please bear with me. They come in a variety of styles, two of which are the hammer curl and the preacher curl. Hammer Curls vs Bicep Curls: Is One Better Than The Other? Building it up will add size to your upper and lower arm. This form also helps focus more of the lift’s weight on your biceps without the possibility of your wrists “dipping” during the last few repetitions of a set, which sometimes occurs during regular curls. Hammer curls are a variation on traditional, supinated bicep curls and while the two exercises complement each other, they also target different parts of the arm. Trust me, those 5lb dumbbells will feel oddly heavy. Now, let’s talk about regular curls, hammer curls, how to do both, and some reasons both are beneficial. However, cheat curls can be done beneficially and with purpose. It’s truly a simple movement that will give you great results. The other difference lies in how the curls are performed. Hammer curls not only give the biceps a good workout, but it also strengthens the two other vital muscles in your arms. As with the rest of your body parts, there are exercises that will provide different levels of effectiveness and intensity to your biceps. 4. Supinated-grip curls, or standard bicep curls, are generally the first thing most people do with a dumbbell. Many people start lifting to get big arms. Hammer Curls are a great way to add size and strength to your upper-arms. However, when you’re in pursuit of an enviable pair of pythons, exercise selection is important, and not all bicep exercises were created equally. That means gettin... Hammer Curls vs Regular Curls: The Ultimate Showdown, Overhand Bicep Curl: Reverse Curls for Results, Benefits of Bicep Curls | Popeye Arms 101, Using Gloves for Weightlifting: A Smart Investment for Lifting. This style of pyramiding will exhaust your muscles fast and is one of the most beneficial ways to target your arms in the least amount of time. You perform both by raising your hand toward your shoulder, but each recruits different muscles. Posted by 4 years ago. Glad you found things helpful. Below is a step by step guide on how to properly execute the hammer curl exercise for optimum results. Does it at least sound familiar? One thing I really love about hammer curls is doing pyramids and drop sets straight off the dumbbell rack. But in this example, we’re going to look at dumbbell curls to put the movement on an even playing field as the traditional dumbbell hammer curl. If you opt to perform Alternating Hammer Curls, remember to do 15 reps for each arm every set. Close. So, this beneficial aspect plays a lot into the idea that you are developing a larger portion of your arms. When most people do hammer curls, you’ll see them dipping the shoulder of the side they’re curling on, this is a cheated rep, and takes the bicep out of the last part of the rep. With these gloves, you’ll be in awe at how comfortable and confident you feel gripping the dumbbells. In my opinion, it is the best way to get acquainted with the form and how the biceps are stimulated. You really can’t go wrong with an exercise so easy! When it really comes down to hammer curls vs regular curls, it’s always going to be better to do both! They also provide more comfortable, ergonomic hand grips for certain exercises than a straight bar. Post-exhaustion Superset #2. Some forums can only be seen by registered members. 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. The Form. 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. Step 1: Grab both your dumbbells and stand straight. This is a downside in both the strength category and the aesthetics category. Before we dive into these exercises and what makes them tick, let’s take a look at the … Because of the technique differences, three muscles involved in the exercise are recruited slightly differently in the two exercises. The bicep is broken up into 3 parts. This was one of the exercises that we did in last night’s zoom workout . You can also do bicep curls sitting down, off your knees, when resting on a bench, etc. Hammer Curls vs Regular Bicep Curls Also, bicep curls can be done with either a barbell, dumbbells, or kettlebells, while hammer curls can only be done with dumbbells or kettlebells The bicep curl is an isolationist exercise that primarily hits the long and short head of your biceps brachii muscles and subtly hits the brachialis. To be honest, I love hammer curls and find them to be one of the best ways to utilize your biceps and grip. Glad you found it helpful , Really helpful and articulate plus liked the use of muscle images – thanks. The long head makes up a larger portion of the bicep muscles than the brachialis, which is why in the argument of hammer curl vs bicep curl, the standard bicep curl is the winner. Seated Hammer Curls: Doing seated curls will ensure you do not swing or use momentum, allowing you to increase your mind-to-muscle connection.