Hammer Curls Vs Alternating Hammer Curls: Which Is Better For Bicep Gains?

Hammer curls and alternating hammer curls are both effective exercises for building muscle in the forearms, but they each have their own unique benefits and drawbacks. In this blog post, we’ll take a closer look at both exercises, compare their benefits and drawbacks, and help you decide which one is right for you.

What are Hammer Curls?

Hammer curls are a variation of the traditional bicep curl, but with a neutral grip. This means that your palms are facing each other as you curl the dumbbells up towards your shoulders. Hammer curls primarily target the brachioradialis muscle, which is located on the outside of the forearm. They also work the biceps and the forearms.

What are Alternating Hammer Curls?

Alternating hammer curls are a variation of the hammer curl where you curl one dumbbell at a time, alternating between your left and right arms. This exercise helps to improve coordination and balance, and it also works the forearms more evenly than traditional hammer curls.

Benefits of Hammer Curls

• Increased muscle mass. Hammer curls are a great exercise for building muscle in the forearms, especially the brachioradialis muscle.
• Improved grip strength. Hammer curls can help to improve grip strength, which is important for a variety of activities, such as climbing, lifting weights, and playing sports.
• Reduced risk of injury. Hammer curls can help to reduce the risk of injury to the forearms, especially the wrists and elbows.

Benefits of Alternating Hammer Curls

• Improved coordination and balance. Alternating hammer curls help to improve coordination and balance, which is important for a variety of activities, such as sports and dancing.
• More evenly developed forearms. Alternating hammer curls work the forearms more evenly than traditional hammer curls, which can help to prevent imbalances and injuries.
• Increased muscle activation. Alternating hammer curls activate more muscle fibers than traditional hammer curls, which can lead to greater muscle growth.

Drawbacks of Hammer Curls

• Can be difficult to perform correctly. Hammer curls can be difficult to perform correctly, especially if you have weak forearms. If you don’t use the correct form, you can put strain on your wrists and elbows.
• May not be as effective as other bicep exercises. Hammer curls are not as effective as some other bicep exercises, such as the barbell curl, for building muscle in the biceps.

Drawbacks of Alternating Hammer Curls

• Can be more difficult to perform than traditional hammer curls. Alternating hammer curls can be more difficult to perform than traditional hammer curls, especially if you have weak forearms.
• May not be as effective for building muscle. Alternating hammer curls may not be as effective for building muscle as traditional hammer curls, because they don’t activate as many muscle fibers.

Which Exercise is Right for You?

The best exercise for you depends on your individual goals and fitness level. If you’re new to weightlifting, traditional hammer curls are a good place to start. They’re easier to perform correctly and they’re still an effective exercise for building muscle in the forearms.

If you’re more experienced and you’re looking for a more challenging exercise, alternating hammer curls are a great option. They’re more difficult to perform, but they can help you to improve your coordination, balance, and muscle activation.

How to Perform Hammer Curls

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
3. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
4. Lower the dumbbells back down to the starting position.
5. Repeat for 10-12 repetitions.

How to Perform Alternating Hammer Curls

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
3. Curl one dumbbell up towards your shoulder, keeping your elbow close to your body.
4. Lower the dumbbell back down to the starting position.
5. Curl the other dumbbell up towards your shoulder.
6. Repeat for 10-12 repetitions on each arm.

Tips for Getting the Most Out of Hammer Curls and Alternating Hammer Curls

• Use a weight that is challenging but allows you to maintain good form.
• Keep your elbows close to your body throughout the exercise.
• Don’t swing the dumbbells up and down.
• Focus on contracting your forearms as you curl the dumbbells up.
• Exhale as you curl the dumbbells up and inhale as you lower them down.

Alternatives to Hammer Curls and Alternating Hammer Curls

If you don’t have access to dumbbells, there are a number of other exercises that you can do to target the forearms. These include:

• Wrist curls
• Reverse wrist curls
• Farmer’s walks
• Plate pinches
• Sledgehammer swings

Takeaways: Hammer Curls vs Alternating Hammer Curls

Hammer curls and alternating hammer curls are both effective exercises for building muscle in the forearms, but they each have their own unique benefits and drawbacks. The best exercise for you depends on your individual goals and fitness level. If you’re new to weightlifting, traditional hammer curls are a good place to start. If you’re more experienced and you’re looking for a more challenging exercise, alternating hammer curls are a great option.

Frequently Asked Questions

Q: What is the difference between hammer curls and alternating hammer curls?
A: Hammer curls are performed with a neutral grip (palms facing each other), while alternating hammer curls are performed with one dumbbell at a time, alternating between your left and right arms.

Q: Which exercise is better for building muscle in the forearms?
A: Both hammer curls and alternating hammer curls are effective for building muscle in the forearms, but alternating hammer curls may be slightly more effective because they activate more muscle fibers.

Q: Which exercise is better for improving coordination and balance?
A: Alternating hammer curls are better for improving coordination and balance because they require you to use your core and other muscles to stabilize your body.

Q: Can I do hammer curls and alternating hammer curls on the same day?
A: Yes, you can do hammer curls and alternating hammer curls on the same day, but it’s important to give your forearms enough rest between exercises.

Q: How often should I do hammer curls and alternating hammer curls?
A: You can do hammer curls and alternating hammer curls 2-3 times per week.