Bicep Curls vs. Hammer Curls How Do They Compare?

Bicep Curl working the bicep brachii

Bicep curls and hammer curls are both among the most effective exercises to train the upper arm.

Both types of curls being nowadays considered to be staples in professional workout plans just as much as in the training plans used by amateurs who mean business and want to see results, you should include bicep curls and hammer curls into your workout regimen, too – you will see that done correctly, they work wonders.

What Muscle Groups Do They Use

Both exercises work the same muscle groups, namely the biceps and the brachioradialis. The bicep is the large muscle on the front of the upper arm, while the brachioradialis is the muscle that connects the wrist to the upper arm bone trough the interior part of the elbow.

Both bicep curls and hammer curls contribute efficiently to adding bulk to the trained areas and they also increase mobility and flexibility. The muscle mass developed with the help of these curls will be bulging and beautifully shaped and trimmed – just integrate into your exercise regimen and you will soon see the beautiful results.

How Do Bicep Curls and Hammer Curls Compare?

Though many athletes consider bicep curls and hammer curls completely distinct exercises, they are both curl exercises. They both recruit the muscles of the upper arm, though they don’t hit on them with the same intensity – biceps curls work the larger part of the biceps harder. The only major difference between the two types of curls is perhaps variety – while hammer curls can only be performed using dumbbells, traditional bicep curls can be done using a simple bar or barbells as well. Both bicep curls and hammer curls are very effective and they will both train your upper arm to exhaustion, so if you are used to one of the two types of curls, feel free to experiment.

How to Perform a Bicep Curl

Traditional bicep curls are performed standing upright, with a suitably sized dumbbell in each hand, the interior of the wrist and the palms facing outwards. The exercise consists of curling the weights using only the lower arm while exhaling - the upper arm stays stationary, only the biceps contract. Lower the weight slowly to the starting position while exhaling, then repeat the movement. Pay attention to eliminate any swinging from the movement – you need your muscles to work as hard as they can on their own.

How to Perform Hammer Curls

The execution of hammer curls is similar to the way bicep curls are performed, the only difference being that the palms are facing the torso. 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. Just like in the case of bicep curls, hammer curls also need to be done using power, not momentum.