What To Know
- Hammer curls are a bicep curl variation where the palms face each other throughout the movement.
- However, if you’re looking to emphasize the medial head of the biceps or if you have wrist pain, hammer curls may be a better option.
- Can I do both hammer curls and pronated curls in the same workout.
When it comes to building bigger, stronger biceps, bicep curls are a staple exercise. But with so many variations to choose from, it can be hard to know which one is right for you. Two of the most popular bicep curl variations are hammer curls and pronated curls. In this blog post, we’ll compare hammer curls vs pronated curls, so you can decide which one is best for your fitness goals.
What are Hammer Curls?
Hammer curls are a bicep curl variation where the palms face each other throughout the movement. This changes the angle of pull on the biceps, emphasizing the medial head of the biceps.
What are Pronated Curls?
Pronated curls are the most common bicep curl variation. They are performed with the palms facing forward, which emphasizes the long head of the biceps.
Hammer Curls vs Pronated Curls: Which is Better?
There is no one-size-fits-all answer to the question of whether hammer curls or pronated curls are better. The best exercise for you will depend on your individual fitness goals and anatomy.
Hammer Curls:
- Pros:
- Emphasizes the medial head of the biceps, which can help to create a more balanced bicep development.
- Can be easier on the wrists than pronated curls.
- Cons:
- May not be as effective for building overall bicep mass.
- Can be more difficult to perform with heavy weights.
Pronated Curls:
- Pros:
- Emphasizes the long head of the biceps, which is the largest muscle in the bicep.
- More effective for building overall bicep mass.
- Easier to perform with heavy weights.
- Cons:
- Can be harder on the wrists than hammer curls.
- May not be as effective for targeting the medial head of the biceps.
Which Variation Should You Choose?
If you’re looking to build overall bicep mass, pronated curls are the better choice. However, if you’re looking to emphasize the medial head of the biceps or if you have wrist pain, hammer curls may be a better option.
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 each other.
3. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
4. Slowly lower the dumbbells back to the starting position.
How to Perform Pronated 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 forward.
3. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
4. Slowly lower the dumbbells back to the starting position.
Tips for Getting the Most Out of Hammer Curls and Pronated Curls
- Use a weight that is challenging but allows you to maintain good form.
- Focus on contracting your biceps throughout the movement.
- Keep your elbows close to your body to avoid putting unnecessary stress on your shoulders.
- Breathe out as you curl the dumbbells up and inhale as you lower them.
- Perform 10-12 repetitions of each exercise for 2-3 sets.
Wrap-Up
Hammer curls and pronated curls are both effective exercises for building bigger, stronger biceps. The best exercise for you will depend on your individual fitness goals and anatomy. If you’re not sure which one is right for you, try both exercises and see which one you prefer.
Quick Answers to Your FAQs
1. What is the difference between hammer curls and pronated curls?
Hammer curls are performed with the palms facing each other, while pronated curls are performed with the palms facing forward.
2. Which exercise is better for building bicep mass?
Pronated curls are more effective for building overall bicep mass.
3. Which exercise is better for targeting the medial head of the biceps?
Hammer curls are better for targeting the medial head of the biceps.
4. Can I do both hammer curls and pronated curls in the same workout?
Yes, you can do both hammer curls and pronated curls in the same workout. However, it is important to prioritize one exercise over the other.
5. How often should I do hammer curls and pronated curls?
You can do hammer curls and pronated curls 2-3 times per week.
