Should i do hammer curls or bicep curls first. The other difference lies in how the curls are performed.
Should i do hammer curls or bicep curls first Reverse curls do a better job engaging the brachioradialis and other forearm muscles. The hammer curl’s neutral grip places less emphasis on the biceps brachii’s outer head, resulting in less development of the biceps peak compared to the cross body curl. Experiment with **preacher curls** (using a preacher curl bench), **concentration curls** (using a bench for support Oct 27, 2025 · Learn how to do bicep curls the right way with guidance from strength coach Joseph Lucero. If you understand how to do three different types of curls, palm up helps for the inner bicep closet to the chest, hammer curls, more for the entire bicep but more certainly what helps with the peak, and palm down more the outter bicep or not particularly the bicep itself but that muscle right next to it which will help make your arms look It is the ultimate curl comparison, hammer curl vs. Why Should You Do Hammer Curls? 1. However, understanding the differences between these two exercises is crucial for maximizing their effectiveness. bicep curls. Primarily targets the biceps brachii, but also engages the brachialis, a smaller muscle that lies underneath the biceps, and the brachioradialis, a muscle in the forearm. Bicep curls and hammer curls are staples in most arm training routines and are considered the best ways to build biceps and stronger arms. 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. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Sep 24, 2014 · The seated hammer curl is a great variation on the standard curl because the seated position helps stabilize your back to prevent you from rocking back and forth to gain momentum. Dec 9, 2024 · While both exercises target the biceps, hammer curls emphasize the outer head of the biceps, resulting in a more rounded and fuller bicep peak. If your primary goal is to build a fuller, more rounded bicep, hammer curls should be a staple in your workout routine. This blog post will delve into the hammer curls vs supinated curls debate, exploring the benefits, drawbacks, and proper form of each exercise. Apr 10, 2024 · Hammer curls are a staple exercise for building bigger and stronger biceps. However, the debate over whether seated or standing hammer curls reign supreme has stirred up a fitness frenzy. Bring the gym home! Nov 10, 2021 · 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. While hammer curls offer a more comprehensive approach by targeting additional muscles, bicep curls remain a classic for their targeted bicep development. Dec 18, 2024 · Biceps Activation: While primarily targeting the forearms, hammer curls also work the biceps brachii, contributing to overall arm development. Bicep Curls. Jan 27, 2025 · Is hammer curls enough for biceps? It’s the least visible but also the strongest flexor of the elbow during the hammer curl ( 5 ). The hammer curl is a valuable bicep variation that emphasizes the brachialis and forearm muscles. So in my opinion hammer curls are worthwhile. But do you need to do both curls, and when should you do them? Further, these aren’t the only differences! Jan 23, 2025 · The movement primarily targets the brachialis muscle, located on the front of the upper arm, and also engages the brachioradialis, a muscle in the forearm. 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. Sep 9, 2024 · Discover the benefits of Hammer Curls vs. 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. But which curl? Here's a look at two classic arm-builders, hammer curls and standard biceps curls. Spartan Aesthetix does a nice job of summarizing the differences and similarities in this video. These two exercises, though, are easily confused. Jun 20, 2023 · The bicep curl activates the long and short head of the bicep while the hammer curl mainly activates the long head of the bicep. That, after all, is what the bicep does. I don’t think there’s a hard rule here. 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! You can look forward to building bigger biceps, increasing your bent arm pulling strength, and challenging yourself in new ways with this alternative to bicep and hammer curls. How do you find the different types of curls activate your biceps? Do you consider the forearm stimulus of hammer curls sufficient to make aesthetic progress? My point is that you should be beyond “Dr Mike says they’re bad so they have to go”. Hammer curls shift the focus a bit away from the biceps and activate the muscles that often get ignored in traditional curls. This complete guide covers proper form, rep ranges, frequency, grip variations, and how bicep curls benefit powerlifters and other strength athletes. Discover which exercise will get you the biggest arms and the most gains. With that said, they do have distinct differences from one another. 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. Both exercises target the biceps muscle group, but they offer distinct benefits and drawbacks. In this comprehensive blog post, we will delve into a detailed comparison of hammer curls vs preacher Nov 4, 2024 · Let's talk about how to properly do dumbbell curls and some of the most popular variations of curls, from incline curls to hammer curls. Both exercises target the biceps, but they do so in unique ways. Jun 21, 2025 · It might seem like a small grip change, but it makes a big difference. There are a lot of different curling exercises you could do but two of the best are hammer curls and dumbbell bicep curls. Jan 9, 2025 · Main points The preacher curl is a classic isolation exercise that targets the biceps brachii, the main muscle responsible for flexing the elbow. However, understanding the subtle differences between these two variations is crucial for maximizing your results. Jan 1, 2025 · The ideal frequency and volume of hammer curls and bicep curls depend on individual fitness goals and training experience. This means that the biceps and forearms are forced to do all of the work. I personally do bicep curls first to mitigate any forearm fatigue from interfering with that movement. Also since this is a fitness forum where people are going to be pretty interested in what muscles do bicep curls, I thought many would like to know that brachialis does more than biceps brachii. Hammer curls work more muscle groups and work the biceps in ways that regular bicep curls do not. Apr 2, 2024 · In the realm of strength training, the debate between hammer curls and bicep curls has been a topic of contention for decades. There are many different biceps curl variations out there, but not all of them are created equal. The hammer curl targets the brachialis muscle, and the bicep curl targets the biceps brachii. Targets Often-Neglected Arm Muscles Most people train biceps and triceps, but they forget about the brachialis. 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. Feb 4, 2025 · How to Do the Perfect Bicep Curl Bicep curls strengthen muscles in your arms and hands, making movements inside and outside of the gym easier. In this comprehensive comparison, we will delve into the When it comes to arm-based isolation exercises are you better with bicep curls or hammer curls? Here's what you need to know Mar 23, 2023 · The hammer curl uses a semi-pronated or neutral grip, whereas the bicep curl uses a supinated or underhand grip. Dumbbell Bicep Curl VS. Like bicep curls, hammer curls target and strengthen your bicep muscles. Learn how to do them, their benefits and drawbacks, and which is best suited for your fitness goals. Mar 4, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and supinated curls. The hammer curl is another popular bicep exercise that focuses on both the biceps brachii and the brachialis, a smaller muscle that contributes to elbow flexion. It sure didn’t take much time to do 2-3 sets of hammer curls, reverse cable curls, and wrist curls one to two times per week and there’s essentially no recovery burden. Increased Grip Strength: By engaging your forearms, hammer curls improve your grip strength, which is crucial for various activities, from lifting weights to everyday tasks. This makes the bicep curl more effective for building bicep size. Hammer curls work the biceps brachii, brachioradialis, and brachialis muscles. The standard bicep curl, hammer curl, and reverse curl each work the biceps brachii, brachialis, and forearm muscles differently, resulting in varied outcomes. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. If the short head of my biceps was a limiting factor on hammer curling, I’d do them in reverse order. Nov 10, 2024 · The hammer curl is particularly effective at targeting the brachialis, a muscle that plays a significant role in elbow flexion and contributes to overall bicep size. Nov 7, 2022 · Moderate Weight, Moderate Reps Training hammer curls with a classic bodybuilding-style approach using three to four sets of 8 to 12 reps is a reliable way to build arm size with this fundamental exercise. Compared to the preacher curl, the hammer curl allows for a bit more movement in the Yeah that's cool man, wasn't flaming you, just explaining to the guy how you weren't correct which may explain the downvotes. In this comprehensive guide, we will delve into the intricacies of hammer curls vs preacher curls, comparing their mechanics, effectiveness, and which one is ultimately better Aug 12, 2025 · See the right way to do hammer curls, which muscles are targeted, and optimal variations. Understanding the nuances of each exercise can help you maximize your bicep development and achieve your fitness goals. Apr 2, 2025 · Hammer curl or preacher curl—which builds bigger, stronger arms? Discover key differences, benefits, and the best way to maximize your gains! Oct 21, 2024 · Hammer curls provide better focus on your biceps muscles. You can perform seated hammer curls using both arms at the same time, or alternately but here we’ll be looking at the double arm method. This guide covers proper technique, variations, and programming strategies for maximizing arm development and forearm strength. Reverse curls are less likely to cause injury. This comprehensive blog post will delve into the nitty-gritty of seated hammer curls vs standing hammer curls, uncovering their distinct benefits, drawbacks, and the ultimate verdict on which variation suits . The first step in building massive guns is understanding the muscle body anatomy of your arms. Jun 27, 2025 · Here’s what you need to know about hammer curls versus bicep curls, how to do each properly and which one is a more effective exercise depending on your goals. Both exercises target the biceps brachii, but they do so in slightly different ways. This article delves into the hammer curls vs. Jan 26, 2023 · Hammer curls and bicep curls have similar mechanics and muscle group activation. Mar 18, 2024 · In the realm of muscle building, the eternal debate between hammer curls vs. Jan 6, 2023 · Hammer curls are a workout that mainly targets your biceps, but it’s a compound workout which will engage muscles in your shoulders, and also your forearms. This comprehensive guide will delve into the advantages and disadvantages of each exercise, empowering you to make an informed decision about which curl variation best suits Mar 24, 2025 · What are the top bicep exercises that lead to gains in strength and hypertrophy? This article will look at hammer curls vs bicep curls to see which exercise will give you the most bang for your buck. Animations included. In this blog post, we’ ll delve into the key differences between hammer curls and normal curls, exploring their benefits, muscles worked, and optimal form. Aug 13, 2025 · We compare the pros and cons of doing bicep curls standing or sitting, and explain which is best based on your goals. 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. bicep curls rages on. Hammer Curl Variations 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. The Hammer Curl is a bicep-building staple that targets the brachialis — a key muscle that sits underneath your biceps — along with the biceps brachii and forearms. This type of workout should deliver an excellent pump in the forearms and biceps. Apr 10, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and regular curls. reverse curl debate, exploring their differences, benefits, and which exercise is right for you. How Apr 12, 2024 · The pursuit of sculpted, powerful biceps is a common goal among fitness enthusiasts. Both exercises target the bicep muscle group, but they do so in slightly different ways. 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. This muscle sits underneath your biceps and gives Nov 9, 2023 · When it comes to working the biceps, you’ve got to curl. Archived post. Bicep curls, as the name suggests, develop the biceps while hammer curls target the brachioradialis and the brachialis. If you want to know what the cross body hammer curl is, what muscles it works, and how to do it, this page will show you how. Among the myriad exercises designed to target this muscle group, hammer curls and concentration curls stand out as popular choices. bicep curls to maximize your arm gains and nail your perfect workout mix. Learn which exercise is best for building arm strength and muscle growth. In contrast, reverse curls, executed with an overhand grip Dec 22, 2024 · Similar to a bicep curl, but with a slight inward rotation of the forearm at the top of the movement. But which one is better? Let’s delve into the differences between barbell curls vs hammer curls to determine the optimal choice for your fitness goals. Hammer curls and traditional curls each work different parts. Apr 19, 2024 · When it comes to building impressive biceps, hammer curls and preacher hammer curls are two highly effective exercises that target the brachioradialis and biceps brachii muscles. Oct 24, 2025 · Let's compare hammer curls vs bicep curls. hammer curls, the latter is the clear winner for getting bigger muscles faster. Hammer curls, performed with a neutral grip (palms facing each other), primarily work the brachioradialis in the forearm and the brachialis and biceps brachii in the upper arm. But does this mean it’s good for building forearms? To answer your question, yes hammer curls are good for your forearms despite hammer curls mainly targeting your biceps. Here's our ultimate guide on nailing the hammer curl. Apr 6, 2024 · When it comes to building bigger, stronger biceps, barbell curls and hammer curls are two of the most popular exercises. Perform a set of hammer curls immediately followed by a set of bicep curls without rest, maximizing muscle fatigue and growth. Learn how to do hammer curls the correct way and avoid common mistakes, as well as several great hammer curl variations with this complete guide. Mar 16, 2024 · In the realm of bicep exercises, two titans stand tall: dumbbell curls and hammer curls. I usually do them seperately but does doing curls together with both your arms increase your bicep size or is the whole muscle concentration thing just baloney? Mar 13, 2025 · Hammer curls can build denser, stronger arms if you do them correctly. But how do you do them with proper form? Apr 8, 2024 · When it comes to targeting your biceps, two exercises reign supreme: hammer curls and preacher curls. By keeping your palms facing each other (neutral grip), you reduce wrist strain and build thicker, stronger arms. Mar 20, 2024 · In the realm of bicep training, two exercises stand tall: hammer curls and reverse curls. Jan 12, 2025 · Discover which curl reigns supreme: A no-fluff comparison of hammer curls vs. For beginners, performing 2-3 sets of 8-12 repetitions of each exercise 1-2 times per week is a good starting point. Jul 24, 2024 · Do you want bigger, stronger biceps? If so, you need to do the right exercises. Mar 13, 2024 · In the world of arm training, two exercises reign supreme: hammer curls and normal curls. Both exercises offer unique benefits and challenges, making them essential components of any arm-building routine. Looking to grow my biceps a bit more than just adding weight. The other difference lies in how the curls are performed. In the matchup against bicep curls vs. These are the muscles responsible for bending the elbow. It has to do with how hammer curls target multiple muscles at Is there a difference between doing dumbells bicep curls one arm at a time and doing both arms at the same time? Is one more recommended than the other for muscle building goals? 4 days ago · When considering whether hammer curls and reverse curls target the same muscles, it’s important to understand their distinct mechanics and muscle engagement. Dec 12, 2023 · Yes, you have to curl for bigger arms. New comments cannot be posted and votes cannot be cast. Hammer curls are better suited for building both arm mass and strength.