Biceps aren’t called “guns” for nothing. They’re one of the most coveted muscle groups for both men and women. And, while there are tons of different exercises that work the biceps, two of the most popular are hammer curls and bicep curls. So, what’s the difference between these two exercises? Why does it matter? Like with most exercises, knowing the nuances can make a big difference in your results. So, let’s take a closer look at hammer curls vs bicep curls to see the key differences.
The main difference between these two exercises is the angle of your wrist. With a biceps curl, your wrists are in a position that puts your biceps at a mechanical disadvantage. In addition, your palms face forward (supinated grip).
This means they have to work harder to lift the weight. This takes the focus off of your biceps and puts it more on the muscles on the top and bottom of your forearm.
On the other hand, with a hammer curl your palms face each other (neutral grip). In addition, your wrists are in a neutral position. This takes the focus off of your biceps and puts it more on your brachioradialis (the muscle that runs from your elbow to your shoulder) and brachialis (the muscle on the inside of your upper arm).
Which one is better? Indeed, both exercises have their place. Let’s review the execution, benefits, and mistakes to avoid while doing each exercise.
Hammer curls are a variation of the traditional bicep curl. Rather than having your palms face forward, as they would in a standard bicep curl, you keep your palms facing your sides throughout the exercise.
This change in grip activates different muscles in your arms, specifically the brachialis, which is a muscle that runs from your elbow to your shoulder.The brachialis is responsible for bringing your arm out to the side, away from your body (1). Strengthening this muscle can help to improve the overall appearance of your arms.
Hammer curls also activate the brachioradialis, which is a muscle that runs from your elbow to your wrist. This muscle is responsible for flexing your forearm.
While standard bicep curls primarily target the biceps brachii, hammer curls place more emphasis on the long head of the biceps brachii, which is the muscle responsible for giving your arms that “peak” look.
Read More: Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms
Hammer curls offer a number of benefits, including:
There are a few mistakes that you’ll want to avoid while doing hammer curls, including:
One of the most common mistakes people make while doing hammer curls is using momentum to lift the weights. In simple terms, this means swinging the weights up rather than using your muscles to lift them.
This not only reduces the effectiveness of the exercise, but it can also lead to injuries. If you find yourself using momentum, reduce the weight and focus on using slow, controlled movements.
Another common mistake is moving the upper arm while performing hammer curls. This takes the focus off of the biceps and brachialis and works the deltoids instead. The deltoids are a much larger muscle group, so this essentially turns the exercise into a shoulder press. To avoid this mistake, keep your upper arms stationary and focus on moving only your forearms.
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Ego lifting is when you lift a weight that’s too heavy for you to handle. This usually happens when people are trying to impress others or when they’re trying to keep up with someone who’s lifting a heavier weight.
Not only is ego lifting ineffective, but it can also lead to injuries. Be sure to lift a weight that you can handle with proper form.
Note that hammer curls are an isolation exercise, meaning they target a specific muscle group that may not be as large as those targeted by compound exercises. As a result, you shouldn’t expect to use the same weight for hammer curls as you would for exercises like the bench press.
Bicep curls are a weightlifting exercise that targets the biceps muscles. The biceps are located on the front of the upper arm and are responsible for bending the elbow.
Bicep curls can be performed with a variety of equipment, such as dumbbells, barbells, and resistance bands. They can also be performed with no equipment at all, using only the weight of your body.
There are a few different ways to perform bicep curls, but the most common is with dumbbells. To do this exercise:
Read More: Bodyweight Bicep Exercise: Get Bigger Biceps At Home Without Lifting Any Weights
Bicep curls offer a number of benefits, including:
There are a few mistakes that people often make while performing bicep curls, which can lead to injuries or decreased results. These mistakes include:
Bicep curls can put a lot of stress on the lower back, so it’s important to protect it while performing this exercise. To do this, make sure to keep your knees slightly bent and your back straight. This takes the stress off of the lower back and helps prevent injuries.
Range of motion refers to the amount of movement that a joint can go through. When performing bicep curls, it’s important to use a full range of motion in order to fully work the biceps. To do this, make sure to curl the weights all the way up to your shoulders and lower them all the way back down to the starting position.
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When performing bicep curls, it’s important to curl the weights slowly and controlled. Curling too quickly can lead to momentum, which takes the focus off of the biceps and puts it on the lower back. Curling too quickly can also lead to joint injuries.
To determine a good pace, think of the muscles you’re trying to work. The biceps are a slow-twitch muscle, meaning they’re designed for endurance rather than speed. Take two seconds to curl the weight up, and four seconds to lower it back down.
Using too much weight is another common mistake people make when performing bicep curls. Using too much weight can lead to poor form, which can lead to injuries. It can also lead to momentum, which takes the focus off of the biceps.
To avoid using too much weight, start with a lighter weight and gradually increase the amount of weight as you get stronger.
Now that you know the benefits of bicep curls, you might be wondering if they’re better than hammer curls. There’s no easy answer to this question since it depends on your goals.
If your goal is to build bigger biceps, then you might want to go for hammer curls. Hammer curls target multiple muscles in the arms, which can help to build overall size.
If your goal is to perfect your form and ensure that you’re working your biceps properly, then you might want to go for bicep curls. Bicep curls are a great exercise for isolating the biceps and because they’re simpler to perform, they’re often easier to perfect your form on (3).
No matter which exercise you choose, make sure to focus on quality over quantity. This means performing each rep slowly and with control. It also means using a weight that’s challenging, but not so heavy that you can’t maintain good form.
Performing 2-3 sets of 8-12 reps is a good place to start for most people. Remember, the key is to focus on quality over quantity. In addition, you’ll want to rest for 60-90 seconds between sets to allow your muscles time to recover. Alternate workout days with days of rest or other forms of exercise to give your muscles time to grow.
In the hammer curls vs bicep curls debate, there’s no clear winner. It really depends on your goals. However, both exercises are great for building strength and size in the arms.
If your goal is to build bigger biceps, then you might want to focus on hammer curls. If your goal is to perfect your form and ensure that you’re working your biceps properly, then you might want to focus on bicep curls.
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