Bicep
workouts
have
long
been
a
hallmark
of
any
solid
arm
routine.
Walk
into
any
gym,
and
you’ll
undoubtedly
see
a
few
people
working
to
get
those
enviable
“boulder
biceps.”
But
when
it
comes
to
building
bicep
strength
and
size,
two
exercises
often
come
up
for
comparison: hammer
curls and bicep
curls.
They
might
look
similar,
but
they
target
different
muscles,
offer
varying
benefits,
and
even
have
unique
roles
depending
on
your
fitness
goals.
So,
the
big
question: which
one
is
better
for
you?
The
Basics
of
Hammer
Curls
First
up,
hammer
curls.
At
first
glance,
they
might
just
look
like
another
variation
of
the
classic
bicep
curl,
but
there’s
a
key
difference: the
grip.
How
to
Perform
the
Exercise
Hammer
curls
are
performed
by
holding
dumbbells
with
a neutral
grip,
meaning
your
palms
face
each
other
throughout
the
entire
motion.
This
simple
change
in
grip
angle
shifts
the
focus
away
from
solely
targeting
the
biceps
and
engages
more
of
the
forearms
and
brachialis
(a
lesser-known
muscle
that
lies
beneath
the
biceps).
Proper
Form
-
Stand
tall
with
your
feet
shoulder-width
apart,
holding
a
dumbbell
in
each
hand
with
a
neutral
grip. -
Keep
your
elbows
close
to
your
sides
and
your
upper
arms
stationary. -
Curl
the
dumbbells
up
towards
your
shoulders
by
bending
at
the
elbow. -
Squeeze
at
the
top
of
the
movement,
then
slowly
lower
the
weights
back
to
the
starting
position.
The
neutral
grip
not
only
engages
different
muscles
but
also
can
be
more
comfortable
for
those
who
experience
wrist
discomfort
during
regular
bicep
curls.
How
to
Perform
Bicep
Curls
In
a
traditional
bicep
curl,
the
dumbbells
(or
barbell)
are
held
with
a supinated
grip—palms
facing
upward.
This
grip
is
crucial
because
it
isolates
the
biceps
brachii,
allowing
you
to
focus
on
growing
and
strengthening
the
most
prominent
part
of
your
upper
arm.
Form
Breakdown
-
Stand
with
your
feet
hip-width
apart
and
hold
a
dumbbell
in
each
hand,
palms
facing
forward. -
Keep
your
elbows
tucked
close
to
your
torso
and
your
upper
arms
still. -
Curl
the
dumbbells
up
toward
your
shoulders
while
contracting
your
biceps. -
Pause
and
squeeze
at
the
top,
then
lower
the
weights
slowly
back
down
to
the
starting
position.
Which
Muscles
Are
Worked?
Both
hammer
curls
and
bicep
curls
are
excellent
arm
exercises,
but
they
each
target
slightly
different
muscles.
Hammer
Curls
|
Muscle |
Description |
|
Brachialis |
Main muscle targeted, located underneath the biceps; adds width and thickness to the arms. |
|
Biceps Brachii |
Secondary muscle involved, providing support to the brachialis; contributes to arm movement. |
|
Brachioradialis |
Forearm muscle that assists in arm movements, helping to define the forearms. |
|
Forearm Muscles |
Several muscles in the forearm are engaged, improving grip strength and overall forearm development. |
Bicep
Curls
|
Muscle |
Description |
|
Biceps Brachii |
Primary muscle targeted; isolates both heads of the biceps, helping to build the “peak” appearance. |
|
Brachialis |
Assists in the movement, but less emphasized compared to hammer curls. |
|
Forearm Muscles |
Forearms are involved, but less than in hammer curls, with the focus mainly on bicep engagement. |
summary,
Hammer
curls work
a
broader
range
of
muscles,
including
the
brachialis
and
forearms,
while
also
still
hitting
the
biceps. Bicep
curls put
almost
all
their
emphasis
on
the
biceps,
making
them
the
ideal
exercise
for
developing
the
signature
“bicep
peak.”
Common
Mistakes
to
Avoid
Whether
you’re
doing
hammer
curls
or
bicep
curls,
proper
form
is
key
to
maximizing
results
and
avoiding
injury.
Watch
out
for
these
mistakes:
1.
Using
Momentum
Swinging
your
body
or
using
momentum
to
lift
the
weights
takes
the
tension
off
your
muscles
and
increases
your
risk
of
injury.
Focus
on
controlled,
slow
reps
to
make
each
rep
count.
2.
Neglecting
Full
Range
of
Motion
Half-repping
reduces
the
effectiveness
of
both
exercises.
Make
sure
you’re
lowering
the
weights
all
the
way
down
and
curling
them
up
fully
for
maximum
muscle
engagement.
3.
Elbows
Moving
Your
elbows
should
stay
close
to
your
sides
and
stationary.
If
your
elbows
drift
forward
or
backward,
you’re
letting
other
muscles,
like
the
shoulders,
do
too
much
of
the
work.
4.
Going
Too
Heavy
Lifting
too
much
weight
can
lead
to
poor
form
and
reduced
muscle
activation.
Start
with
a
weight
that
allows
you
to
perform
each
rep
with
strict
control.
Now,
the
million-dollar
question: Which
is
better
for
you—hammer
curls
or
bicep
curls? It
depends
on
your
fitness
goals.
Choose
Hammer
Curls
if:
-
You
want
to
build overall
arm
thickness and
size
by
targeting
the
brachialis
and
forearms. -
You’re
aiming
to
improve
your grip
strength or
forearm
development. -
You
experience wrist
pain during
regular
curls
and
need
a
more
comfortable
variation. -
You’re
looking
to
build
more functional
strength.
Choose
Bicep
Curls
if:
-
Your
goal
is
to
maximize bicep
size and
create
that
prominent
peak. -
You
want
to isolate
the
biceps for
a
more
focused
muscle
workout. -
You’re
working
on strength
gains specifically
for
the
biceps. -
You
enjoy
variety
and
prefer
exercises
that
can
be
easily
customized
with
different
equipment
or
grips.
In
an
ideal
world,
you
don’t
have
to
choose
between
the
two.
Incorporating
both
into
your
routine
ensures
you’re
developing
well-rounded
arm
strength
and
aesthetics.
For
the
best
results,
consider
alternating
between
them
or
even
combining
them
in
the
same
workout!
In
Summary
When
it
comes
to
hammer
curls
vs.
bicep
curls,
there’s
no
clear
winner—because
both
are
champions
in
their
own
right.
Each
exercise
has
its
strengths
and
targets
different
aspects
of
your
arm’s
muscle
development.
Ultimately,
the
best
workout
is
one
that
balances
both.
By
mixing
hammer
curls
and
bicep
curls
into
your
routine,
you’ll
build
arms
that
not
only
look
great
but
are
functionally
strong.