Bicep Curls vs Hammer Curls Explained – Hey guys!. In this post, I’ll be discussing Bicep Curls vs Hammer Curls Explained. Bicep curls and hammer curls are two common exercises used to target the biceps muscles in the arms. Although both exercises work the biceps, they differ in the specific muscles they activate and the way they are performed.
Bicep Curls
Bicep curls are a classic exercise that target the biceps brachii muscle, the large muscle that runs along the front of the upper arm. To perform a bicep curl, you typically hold a weight, such as a dumbbell or barbell, with an underhand grip and raise the weight towards your shoulder while keeping your upper arm stationary. This movement flexes the elbow joint, which is the primary action of the biceps muscle.
Bicep curls can be performed in a variety of ways, including standing or seated, with one arm or both arms, and with free weights or resistance bands. They can also be performed with different grips, such as a narrow or wide grip, to target different parts of the biceps muscle.
Step-by-Step Instructions:
1. Stand with your feet shoulder-width apart and your arms extended down by your sides, holding the dumbbells with an underhand grip (palms facing up) and your elbows close to your body. If you’re using a barbell, hold it with an underhand grip with your hands slightly wider than shoulder-width apart.
2. Keeping your upper arms stationary, bend your elbows and lift the weights towards your shoulders in a controlled manner, focusing on squeezing your biceps muscles as you lift the weights. Keep your wrists straight and do not allow your elbows to flare out.
3. Pause briefly at the top of the movement and then slowly lower the weights back down to the starting position, maintaining control throughout the movement.
4. Repeat for the desired number of repetitions (usually 8-12 per set), making sure to maintain proper form throughout.
Hammer Curls
Hammer curls are a variation of the bicep curl that target a different part of the biceps muscle, specifically the brachialis muscle, which runs along the outside of the upper arm. To perform a hammer curl, you typically hold a weight with a neutral grip, meaning your palms are facing each other, and raise the weight towards your shoulder while keeping your upper arm stationary.
This movement also flexes the elbow joint, but it places more emphasis on the brachialis muscle. Hammer curls can be performed in the same ways as bicep curls, but with a neutral grip instead of an underhand grip.
Step-by-Step Instructions:
1. Stand with your feet shoulder-width apart and your arms extended down by your sides, holding the dumbbells with a neutral grip (palms facing each other) and your elbows close to your body. If you’re using a barbell, hold it with a neutral grip with your hands slightly wider than shoulder-width apart.
2. Keeping your upper arms stationary, bend your elbows and lift the weights towards your shoulders in a controlled manner, focusing on squeezing your biceps muscles as you lift the weights. Keep your wrists straight and do not allow your elbows to flare out.
3. Pause briefly at the top of the movement and then slowly lower the weights back down to the starting position, maintaining control throughout the movement.
4. Repeat for the desired number of repetitions (usually 8-12 per set), making sure to maintain proper form throughout.
Here are five key differences between bicep curls and hammer curls:
1. Muscles Worked: Bicep curls primarily target the biceps muscle, with a focus on the long head. Hammer curls, on the other hand, work the brachialis and brachioradialis muscles in addition to the biceps.
2. Grip Used: Bicep curls are usually performed with an underhand grip (palms facing up), which emphasizes the biceps muscles. Hammer curls, on the other hand, are performed with a neutral grip (palms facing each other), which places less emphasis on the biceps and more on the brachialis and brachioradialis.
3. Range of Motion: Bicep curls typically involve a larger range of motion, as the weight is lifted from a fully extended position to a fully contracted position at the top of the movement. Hammer curls involve a smaller range of motion, as the weight is lifted from a partially flexed position to a partially contracted position.
4. Strength Training vs. Endurance Training: Bicep curls are often used as a strength training exercise, as they allow you to lift heavier weights and build bigger muscles. Hammer curls, on the other hand, are often used as an endurance training exercise, as they typically involve lighter weights and higher reps.
5. Variations: Both bicep curls and hammer curls have a number of variations that can be used to target different parts of the biceps and forearms. For example, concentration curls are a variation of bicep curls that isolate the biceps muscles, while incline hammer curls place more emphasis on the brachialis and brachioradialis muscles.
Which is Better?
Both bicep curls and hammer curls can be effective exercises for building the biceps muscles, but they each target different parts of the muscle. If you want to focus on building the overall size of your biceps, bicep curls are a good choice. If you want to target the brachialis muscle and add more width to your upper arm, hammer curls may be a better option.
It’s also worth noting that both exercises can be included in a well-rounded arm workout. By incorporating a variety of exercises and grips, you can target different parts of the biceps muscle and achieve a more balanced, aesthetic look. Additionally, incorporating other arm exercises, such as tricep extensions, can help create a more complete, proportionate look to the arms.
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