Supinated curls are generally considered the "regular" curl. That ensures proper brachoradialis development and helps keep your elbows healthy. Jun 27, 2025 · Bicep curls increase arm size and tone the arms making them the better exercise for aesthetic goals. This grip emphasizes the brachialis muscle, which lies beneath the biceps. 5lbs So the next step for me would be to overload to 15kg/33lbs. Strengthen that first then move into isolation. Former obese. Beyond these 2, the preacher curl is also amazing and cable curls offer a nice constant tension you can’t get otherwise. Hammer Curl - is there really a huge difference? Currently on the Reddit PPL and for curls it suggests 4x8-12 of both the bicep and hammer curl. Start with single arm (curls, hammer etc) and as a burn out, I do both arms cable curls/preachers (as strongest arm is just as knackered. The more hammer style your hand the more forearm* and brachialis muscle you use. And hammer curls have helped a lot more than general bicep curls. Bicep Curls: A Head-to-Head Comparison Grip Position The primary difference between hammer curls and bicep curl s lies in their grip position. Brachialis is less visible, but still very important for pushing your bicep upwards, and for general strength. The more palm up your hand is, the more bicep you use. Hammer curls is my vote. As you get stronger, you may also want to try more challenging variations of these moves, such as using one arm at a time or adding an explosive component by quickly lifting and lowering the weights. Saw that video of the late John Meadows preaching Pinwheel hammer curls cross body style to target the upper biceps and brachioradialis long ago and never had any reason to go back to regualar Hammer Curls. So I have finally reached 2x12 on dumbbell bicep curls with 12. But I am not sure if light or heavy makes any difference? Archived post. My favorite one is incline seated curls, 22kg per hand, 8 reps. Incline dumbbell curls vs. Do you guys think spider or incline curls are better than preacher curls? We would like to show you a description here but the site won’t allow us. . But overall the chin up is better than curls. When it comes to building impressive biceps and sculpting your arms, two exercises often come to mind: hammer curls and bicep curls. I also feel it a bit more in my biceps doing the barbell. While during cable curls you have constant tension forcing your bicep to work harder and it produces a better pump. When you supinate your forearm with your elbow joint fully extended to 180 degrees you are shortening your biceps. 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. Some people do curls with their palms facing the body from the sides in order to develop parts of the arm that normal curls won't affect. For instance, if you are doing dumbell concentration curls, there is a pause at the bottom of each rep and the tension is releived. Second question is that today I figured that if i pull with bicep strength, i can curl better. My biceps have never been so massive and detailed. Should I do that or replace them with cable curls? 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? Well, part of the bicep's function is supination of the forearm which is completely neglected in hammer curls, so there's that. New comments cannot be posted and votes cannot be cast. All biceps curls are not made equal either. Incline DB curls hit the long head of the biceps a bit more than regular curls, but overall, yeah, it doesn't matter much which curl variations you do. Mar 21, 2024 · Incline curls and incline hammer curls offer distinct advantages for biceps development and forearm strength. Hammer curls are great and yes I noticed by biceps burn in a whole different way when I do less weight with more reps. Specifically, we’ll be […] I like hammer curls because they stress a different part of the bicep than regular curls. Chin ups also work your biceps and can add weight to that too. I've been doing standard dumbbell curls. One is not intrinsically better than the other. Hammer curls, because I only curl to get rid of elbow pain. For months I used to do light weight and many reps (15 to 25) on bicep curls. I recently started doing more weight and less reps for a few sets and noticed my strength increase from this pretty quickly. This is absolutely amazing. Today we’ll be looking at two popular curl variations: the classic dumbbell bicep curl and the hammer curl. Although with curls you are more likely to add more reps due to the lighter Oct 3, 2023 · Bicep curls vs hammer curls: What's the difference, exactly? While both exercises target the muscles located in front of your arms, there is a slight difference between the two moves. So, will regular dumbbell curls and hammer curls be enough for good bicep growth and activation or should I add cross body curls into the mix? I train biceps twice a week 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.
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