Hammer Curls Vs Normal: Which Exercise Is Right For Your Biceps?

In the world of arm training, two exercises reign supreme: hammer curls and normal curls. Both exercises target the biceps brachii, but they do so in slightly different ways. In this blog post, we’ll delve into the key differences between hammer curls and normal curls, exploring their benefits, muscles worked, and optimal form.

Key Differences

Grip Position

The most striking difference between hammer curls and normal curls lies in the grip position. In a hammer grip, the palms face each other, resembling the motion of swinging a hammer. In a normal grip, the palms face forward, as if you’re holding a barbell.

Elbow Position

The elbow position also varies between the two exercises. In hammer curls, the elbow stays close to the body, while in normal curls, the elbow can flare out slightly.

Biceps Engagement

Both hammer curls and normal curls target the biceps brachii, but they engage different portions of the muscle. Normal curls primarily involve the long head of the biceps, while hammer curls focus more on the outer head.

Benefits of Each Exercise

Benefits of Normal Curls

• Increased Biceps Size: Normal curls are a great mass-building exercise for the biceps, helping to add width and thickness to the muscle.
• Improved Grip and Wrist Stability: Normal curls strengthen the forearms and wrists, improving grip strength and stability.
• Versatile Exercise: Normal curls can be performed with a variety of equipment, including dumbbells, EZ bars, and resistance bands.

Benefits ofHammer Curls

• Improved Biceps Definition: **Hammer curls** isolate the outer head of the biceps, creating a more defined and chiseled look.
• Shoulder-Safe Exercise: **Hammer curls** are less stressful on the shoulders than normal curls, making them a good option for people with shoulder pain.
• Improved Bicep-Brachioradius Connection: **Hammer curls** also work the brachioradialis, a muscle that runs along the outside of the forearms and helps to create a more aesthetic appearance.

Muscles Worked

Primary Muscles

• Normal Curls: Biceps brachii (long head)
• Hammer Curls: Biceps brachii (outer head)

Stabilizing Muscles

• Normal Curls: Brachioradialis, forearms, wrists
• Hammer Curls: Brachioradialis, forearms, shoulders

Optimal Form

Normal Curls

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
2. Keep your chest up, shoulders back, and core engaged.
3. Curl the dumbbells up towards your shoulders, keeping your upper arms close to your body.
4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back down.

Hammer Curls

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other.
2. Keep your chest up, shoulders back, and core engaged.
3. Curl the dumbbells up towards your shoulders, keeping your upper arms close to your body and your palms facing each other.
4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back down.

Which Exercise is Right for You?

The best exercise for you depends on your personal goals and preferences. If you’re looking for an exercise that will build mass and increase biceps size, normal curls are a great option. If you’re looking for an exercise that will improve biceps definition and is less stressful on the shoulders, Hammer curls are a better choice.

In a nutshell

Both normal curls and Hammer curls are effective exercises for building strong and defined biceps. The key is to understand the differences between the two exercises and choose the one that best fits your needs. Whether you prefer the mass-building benefits of normal curls or the definition-enhancing effects of Hammer curls, incorporating both exercises into your routine will help you achieve your biceps goals.

Top Questions Asked

1. Which exercise is better for beginners?

Both exercises are suitable for beginners, but normal curls may be easier to learn due to the more natural grip position.

2. How often should I perform these exercises?

2-3 times per week is a good starting point.

3. How many reps and sets should I do?

8-12 reps per set, for 3-4 sets.

4. Can I perform these exercises with dumbbells or a barbell?

Both exercises can be performed with either dumbbells or a barbell.

5. Should I use a pronated (palms down) grip for normal curls?

A pronated grip can be used to target the brachioradialis more, but it can also put more stress on the wrists.