What To Know
- Both exercises target the brachialis, a muscle that runs along the inner side of the upper arm and is responsible for flexing the elbow.
- The brachialis is primarily responsible for flexing the elbow joint, but it also assists in supination (turning the palm up) and pronation (turning the palm down).
- As you curl the dumbbells up, the brachialis contracts to flex the elbow and bring the dumbbells towards your shoulders.
When it comes to building bigger, stronger arms, there are two exercises that stand out: hammer curls and reverse curls. Both exercises target the brachialis, a muscle that runs along the inner side of the upper arm and is responsible for flexing the elbow. But which exercise is better for building brachialis size and strength? Let’s dive into the debate and uncover the ultimate brachialis builder.
Anatomy of the Brachialis
The brachialis is a thick, triangular muscle located beneath the biceps. It originates from the lower part of the humerus (upper arm bone) and inserts into the ulna (forearm bone). The brachialis is primarily responsible for flexing the elbow joint, but it also assists in supination (turning the palm up) and pronation (turning the palm down).
Hammer Curls: Targeting the Brachialis
Hammer curls are performed with the palms facing each other, which places more emphasis on the brachialis. As you curl the dumbbells up, the brachialis contracts to flex the elbow and bring the dumbbells towards your shoulders. The neutral grip position also reduces stress on the wrists, making hammer curls a more comfortable exercise for those with wrist pain.
Reverse Curls: Isolating the Brachialis
Reverse curls are performed with the palms facing down, which shifts the focus away from the biceps and onto the brachialis. As you curl the dumbbells up, the brachialis is forced to work harder to overcome the resistance. The supinated grip position also activates the forearms to a greater extent.
Hammer Curls vs Reverse Curls: Which is Better?
Both hammer curls and reverse curls are effective exercises for building brachialis size and strength. However, there are some key differences between the two exercises that may make one more suitable for your goals.
- Hammer curls:
- More emphasis on the brachialis
- Reduced stress on the wrists
- Can be performed with a heavier weight
- Reverse curls:
- Greater isolation of the brachialis
- More activation of the forearms
- May be more difficult to perform with heavy weight
Choosing the Right Exercise
The best exercise for you will depend on your individual goals and preferences. If your primary goal is to build brachialis size and strength, hammer curls are a great option. If you want to isolate the brachialis and work your forearms more, reverse curls may be a better choice.
Programming Hammer Curls and Reverse Curls
Hammer curls and reverse curls can be incorporated into your arm training program in a variety of ways. Here are some sample exercises:
- Hammer curl and reverse curl superset: Perform 10-12 repetitions of hammer curls followed by 10-12 repetitions of reverse curls. Rest for 60-90 seconds and repeat for 3-4 sets.
- Reverse curl and triceps extension tri-set: Perform 10-12 repetitions of reverse curls, followed by 10-12 repetitions of triceps extensions, and then 10-12 repetitions of hammer curls. Rest for 60-90 seconds and repeat for 3-4 sets.
- Barbell hammer curl and reverse curl: Use a barbell to perform hammer curls and reverse curls. This variation allows you to lift heavier weights and target both the brachialis and biceps.
Tips for Maximizing Brachialis Growth
Here are some tips to help you maximize your brachialis growth:
- Focus on the eccentric phase: The eccentric phase (lowering the weight) is just as important as the concentric phase (lifting the weight). Control the weight as you lower it to increase time under tension and muscle damage.
- Use a full range of motion: Start each repetition with your arms fully extended and curl the weight up until your biceps touch your shoulders. This will ensure that you are working the brachialis through its full range of motion.
- Maintain proper form: Keep your elbows tucked in close to your body and your back straight. Avoid swinging the weight or using momentum to lift the weight.
- Progress gradually: Gradually increase the weight you are lifting over time to continue challenging your muscles and promoting growth.
Wrap-Up
Whether you choose hammer curls or reverse curls, both exercises can be effective for building bigger, stronger brachialis muscles. By understanding the differences between the two exercises and incorporating them into your training program, you can maximize your arm development and achieve your fitness goals.
Frequently Asked Questions
Q: Which exercise is better for building brachialis size, hammer curls or reverse curls?
A: Both exercises are effective for building brachialis size, but hammer curls may have a slight edge due to the more direct emphasis on the brachialis.
Q: Can I do both hammer curls and reverse curls in the same workout?
A: Yes, you can incorporate both exercises into your arm training program. Consider performing them as a superset or tri-set to maximize muscle activation.
Q: How often should I train my brachialis?
A: Train your brachialis 1-2 times per week. Allow for 24-48 hours of rest between workouts to allow for muscle recovery and growth.
