What To Know
- Hammer curls activate the biceps brachii muscle more than cross body curls, making them a more effective exercise for building biceps size and strength.
- Hammer curls are performed with the palms facing towards the body, while cross body curls are performed with the palms facing across the body.
- Cross body curls are better for improving range of motion because they allow for a greater range of motion than hammer curls.
When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and cross body curls. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. In this blog post, we’ll compare hammer curls vs. cross body curls, discussing their benefits, differences, and which one is right for you.
Benefits of Hammer Curls
- Improved wrist stability: Hammer curls help to strengthen the muscles that stabilize the wrist, making them a good choice for people who suffer from wrist pain or instability.
- Increased biceps activation: Hammer curls activate the biceps brachii muscle more than cross body curls, making them a more effective exercise for building biceps size and strength.
- Reduced risk of injury: Hammer curls are a relatively low-risk exercise, making them a good choice for beginners or people who are recovering from an injury.
Benefits of Cross Body Curls
- Greater range of motion: Cross body curls allow for a greater range of motion than hammer curls, which can help to increase muscle growth.
- Improved core stability: Cross body curls require you to engage your core muscles to stabilize your body, making them a good exercise for improving core strength.
- Increased metabolic demand: Cross body curls are a more metabolically demanding exercise than hammer curls, meaning they can burn more calories and help you lose weight.
Differences Between Hammer Curls and Cross Body Curls
The main difference between hammer curls and cross body curls is the way they are performed. Hammer curls are performed with the palms facing towards the body, while cross body curls are performed with the palms facing across the body. This difference in hand position changes the angle at which the biceps brachii muscle is activated.
Which Exercise Is Right for You?
The best exercise for you will depend on your individual goals and fitness level. If you are looking to build bigger, stronger biceps, then hammer curls are a better choice. If you are looking to improve your range of motion, core stability, or metabolic demand, then cross body curls are a better choice.
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 your palms facing towards your body.
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.
How to Perform Cross Body Curls
1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a dumbbell in each hand with your palms facing across your body.
3. Curl the dumbbells up towards your shoulders, crossing your arms over your body.
4. Lower the dumbbells back down to the starting position.
Tips for Getting the Most Out of Hammer Curls and Cross Body Curls
- Use a weight that is challenging but allows you to maintain good form.
- Focus on contracting your biceps muscles throughout the movement.
- Keep your elbows close to your body to isolate the biceps brachii muscle.
- Perform 8-12 repetitions of each exercise for 2-3 sets.
Alternatives to Hammer Curls and Cross Body Curls
If you are looking for alternative exercises to hammer curls and cross body curls, here are a few options:
- Barbell curls
- Preacher curls
- Incline dumbbell curls
- Concentration curls
Takeaways: Hammer Curls vs. Cross Body
Both hammer curls and cross body curls are effective exercises for building bigger, stronger biceps. The best exercise for you will depend on your individual goals and fitness level. If you are looking to build biceps size and strength, then hammer curls are a better choice. If you are looking to improve your range of motion, core stability, or metabolic demand, then cross body curls are a better choice.
Frequently Asked Questions
Q: Which exercise is better for building biceps size and strength?
A: Hammer curls are better for building biceps size and strength because they activate the biceps brachii muscle more than cross body curls.
Q: Which exercise is better for improving range of motion?
A: Cross body curls are better for improving range of motion because they allow for a greater range of motion than hammer curls.
Q: Which exercise is better for burning calories?
A: Cross body curls are better for burning calories because they are a more metabolically demanding exercise than hammer curls.
