Hammer Curls VS Supinated Curls: What’s The Difference And Which Is Best For Bicep Development?

When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and supinated curls. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. This blog post will delve into the hammer curls vs supinated curls debate, exploring the benefits, drawbacks, and proper form of each exercise.

Benefits of Hammer Curls

• Target the brachialis: Hammer curls effectively isolate the brachialis muscle, which lies beneath the biceps and contributes to forearm flexor strength.
• Reduce elbow stress: The neutral grip of hammer curls puts less stress on the elbow joint, making them a good option for individuals with elbow pain or injuries.
• Improve grip strength: Hammer curls require a strong grip, which can enhance overall hand and forearm strength.

Drawbacks of Hammer Curls

• Less biceps activation: Compared to supinated curls, hammer curls activate the biceps to a lesser degree.
• Limited weight: The neutral grip can limit the amount of weight you can lift, which may hinder progress for advanced lifters.

Benefits of Supinated Curls

• Maximize biceps activation: Supinated curls directly target the biceps brachii muscle, stimulating maximum growth.
• Allow for heavier weights: The overhand grip of supinated curls allows for heavier weights, enabling lifters to overload the biceps more effectively.
• Enhance bicep peak: Supinated curls emphasize the outer head of the biceps, resulting in a more pronounced bicep peak.

Drawbacks of Supinated Curls

• Increased elbow stress: The overhand grip of supinated curls can put more stress on the elbow joint, which may be problematic for individuals with elbow issues.
• Potential for cheating: The overhand grip can make it easier to “cheat” by swinging the body, which reduces the effectiveness of the exercise.

Proper Form for Hammer Curls

1. Stand with your feet shoulder-width apart, holding dumbbells with a neutral grip (palms facing each other).
2. Keep your elbows close to your body and curl the dumbbells upwards until your forearms are parallel to the floor.
3. Slowly lower the dumbbells back to the starting position.

Proper Form for Supinated Curls

1. Stand with your feet shoulder-width apart, holding dumbbells with an overhand grip (palms facing forward).
2. Keep your elbows close to your body and curl the dumbbells upwards until your biceps are fully contracted.
3. Slowly lower the dumbbells back to the starting position.

Which Exercise is Better?

The choice between hammer curls and supinated curls depends on your individual goals and preferences. If you prioritize brachialis development, elbow health, and grip strength, hammer curls are a great option. If you want to maximize biceps activation, lift heavier weights, and enhance your bicep peak, supinated curls are preferable.

Incorporating Both Exercises

For optimal bicep development, consider incorporating both hammer curls and supinated curls into your routine. Perform hammer curls first to target the brachialis and reduce elbow stress, then follow with supinated curls to fully activate the biceps and build mass.

Advanced Tips

• Use a slow and controlled tempo to maximize muscle activation.
• Focus on squeezing the biceps at the peak of each repetition.
• Gradually increase the weight as you get stronger.
• Rest for 60-90 seconds between sets.
• Perform 8-12 repetitions per set.

The Bottom Line: The Bicep Builder’s Choice

Whether you choose hammer curls or supinated curls, the key to building bigger, stronger biceps lies in consistent training, proper form, and progressive overload. By understanding the differences between these two exercises, you can tailor your workouts to your specific goals and achieve optimal results.

Answers to Your Most Common Questions

Q: Can I do both hammer curls and supinated curls in the same workout?
A: Yes, incorporating both exercises into your routine can provide a comprehensive approach to bicep development.

Q: Which exercise is better for beginners?
A: Hammer curls are generally more suitable for beginners as they put less stress on the elbow joint.

Q: How often should I do hammer curls and supinated curls?
A: Aim to perform both exercises 2-3 times per week for optimal results.

Q: What are some common mistakes to avoid when doing hammer curls?
A: Avoid swinging your body, flaring your elbows out, and not fully contracting your biceps.

Q: What are some common mistakes to avoid when doing supinated curls?
A: Avoid using too much momentum, cheating by swinging your body, and not keeping your elbows close to your body.