What To Know
- Hammer curls focus on the brachioradialis muscle, which is located on the outside of the forearm, while reverse barbell curls emphasize the brachialis muscle, which is located on the inside of the forearm.
- In this blog post, we’ll take a closer look at the hammer curl and the reverse barbell curl.
- To do a reverse barbell curl, stand with your feet shoulder-width apart and hold a barbell with an overhand grip.
In the realm of biceps training, two exercises reign supreme: hammer curls and reverse barbell curls. Both exercises target the biceps, but they do so in slightly different ways. Hammer curls focus on the brachioradialis muscle, which is located on the outside of the forearm, while reverse barbell curls emphasize the brachialis muscle, which is located on the inside of the forearm.
So, which exercise is better? Hammer curls vs reverse barbell curl? The answer depends on your individual goals and preferences. If you want to build bigger biceps, then you’ll need to do both exercises. However, if you’re only interested in working one muscle group, then you can choose the exercise that best targets that muscle.
In this blog post, we’ll take a closer look at the hammer curl and the reverse barbell curl. We’ll discuss the benefits of each exercise, how to do them properly, and which one is better for different goals.
Benefits of Hammer Curls
Hammer curls are a great exercise for building bigger biceps. They also work the brachioradialis muscle, which can help to improve your grip strength. In addition, hammer curls are a relatively easy exercise to learn, making them a good choice for beginners.
How to Do Hammer Curls
To do a hammer curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Your palms should be facing your body. Curl the dumbbells up to your shoulders, keeping your elbows tucked in. Lower the dumbbells back down to the starting position and repeat.
Benefits of Reverse Barbell Curls
Reverse barbell curls are a great exercise for targeting the brachialis muscle. They also work the biceps, but to a lesser extent than hammer curls. Reverse barbell curls are a more challenging exercise than hammer curls, but they can be very effective for building bigger biceps.
How to Do Reverse Barbell Curls
To do a reverse barbell curl, stand with your feet shoulder-width apart and hold a barbell with an overhand grip. Your palms should be facing your body. Curl the barbell up to your shoulders, keeping your elbows tucked in. Lower the barbell back down to the starting position and repeat.
Which Exercise Is Better?
So, which exercise is better? Hammer curls vs reverse barbell curl? The answer depends on your individual goals and preferences. If you want to build bigger biceps, then you’ll need to do both exercises. However, if you’re only interested in working one muscle group, then you can choose the exercise that best targets that muscle.
If you’re a beginner, then hammer curls are a good choice because they are relatively easy to learn. Once you’ve mastered the hammer curl, you can then move on to reverse barbell curls.
Variations of Hammer Curls and Reverse Barbell Curls
There are many different variations of hammer curls and reverse barbell curls. Some of the most popular variations include:
- Preacher hammer curls: These are performed on a preacher bench, which helps to isolate the biceps.
- Incline hammer curls: These are performed on an incline bench, which helps to target the upper biceps.
- Concentration hammer curls: These are performed with one arm at a time, which helps to focus on the individual biceps muscle.
- Reverse grip barbell curls: These are performed with an underhand grip, which helps to target the brachialis muscle.
- Dumbbell reverse curls: These are performed with dumbbells, which allows for a greater range of motion.
Which Variation Is Best?
The best variation of hammer curls and reverse barbell curls depends on your individual goals and preferences. If you’re a beginner, then it’s best to start with the basic versions of these exercises. Once you’ve mastered the basics, you can then experiment with different variations to find the ones that work best for you.
Safety Tips
When performing hammer curls and reverse barbell curls, it’s important to use proper form to avoid injury. Here are some safety tips:
- Keep your back straight and your core engaged.
- Don’t swing your arms.
- Use a weight that is challenging but not too heavy.
- If you feel any pain, stop the exercise and consult with a doctor.
Final Thoughts
Hammer curls and reverse barbell curls are both effective exercises for building bigger biceps. The best exercise for you depends on your individual goals and preferences. If you’re not sure which exercise is right for you, talk to a personal trainer.
Frequently Asked Questions
Q: What is the difference between hammer curls and reverse barbell curls?
A: Hammer curls target the brachioradialis muscle, which is located on the outside of the forearm, while reverse barbell curls emphasize the brachialis muscle, which is located on the inside of the forearm.
Q: Which exercise is better for building bigger biceps?
A: Both hammer curls and reverse barbell curls are effective for building bigger biceps. However, if you want to target the brachioradialis muscle, then hammer curls are a better choice. If you want to target the brachialis muscle, then reverse barbell curls are a better choice.
Q: How often should I do hammer curls and reverse barbell curls?
A: You can do hammer curls and reverse barbell curls 2-3 times per week. If you’re a beginner, start with a lighter weight and gradually increase the weight as you get stronger.
