Preacher Curls Vs. Hammer Curls: The Ultimate Bicep Battle!

When it comes to building bigger, stronger biceps, two exercises that often come to mind are preacher curls and hammer curls. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. So, which exercise is better? Preacher curls vs. hammer curls: which one should you choose?

Muscles Targeted

Preacher Curls: Preacher curls primarily target the biceps brachii muscle, with some involvement of the brachialis and brachioradialis muscles.

Hammer Curls: Hammer curls also target the biceps brachii, but they also engage the brachioradialis muscle to a greater extent.

Grip Position

Preacher Curls: Preacher curls are performed with an underhand grip, meaning your palms are facing up.

Hammer Curls: Hammer curls are performed with a neutral grip, meaning your palms are facing each other.

Range of Motion

Preacher Curls: Preacher curls have a shorter range of motion than hammer curls, as the preacher bench limits the movement at the bottom of the curl.

Hammer Curls: Hammer curls have a longer range of motion, allowing for a deeper stretch and contraction of the biceps.

Benefits of Preacher Curls

• Isolates the biceps brachii muscle
• Can help to improve bicep peak
• Can be used to build strength and mass in the biceps

Benefits of Hammer Curls

• Targets the biceps brachii and brachioradialis muscles
• Can help to improve forearm strength and grip strength
• Can be used to build overall arm size and definition

Which Exercise Is Right for You?

The best exercise for you depends on your individual goals and preferences. If you want to isolate the biceps brachii and build bicep mass, preacher curls may be a better choice. If you want to target the biceps brachii and brachioradialis muscles and improve forearm strength, hammer curls may be a better option.

How to Perform Preacher Curls

1. Sit on the preacher bench with your chest against the pad.
2. Grasp the barbell with an underhand grip, shoulder-width apart.
3. Lower the barbell towards your chest.
4. Curl the barbell back up to the starting position.
5. Repeat for 8-12 repetitions.

How to Perform Hammer Curls

1. Stand with your feet shoulder-width apart.
2. Grasp the dumbbells with a neutral grip, palms facing each other.
3. Curl the dumbbells up to your shoulders.
4. Lower the dumbbells back down to the starting position.
5. Repeat for 8-12 repetitions.

Variations

Preacher Curls:

• Incline Preacher Curls: Performed on an incline bench, which increases the range of motion and targets the upper biceps.
• Decline Preacher Curls: Performed on a decline bench, which decreases the range of motion and targets the lower biceps.

Hammer Curls:

• Cross-Body Hammer Curls: Cross your arms over your body as you curl the dumbbells, which targets the inner biceps.
• Reverse Hammer Curls: Perform the curls with an overhand grip, which targets the outer biceps.

Safety Tips

• Always warm up before performing preacher curls or hammer curls.
• Use a weight that is challenging but allows you to maintain good form.
• Do not overtrain the biceps.
• If you experience any pain, stop the exercise and consult with a medical professional.

The Verdict

Both preacher curls and hammer curls are effective exercises for building bigger, stronger biceps. The best exercise for you depends on your individual goals and preferences. If you want to isolate the biceps brachii, preacher curls are a good choice. If you want to target the biceps brachii and brachioradialis muscles, hammer curls are a good choice.

What People Want to Know

Q: Which exercise is better for building bicep mass?
A: Preacher curls are better for isolating the biceps brachii and building bicep mass.

Q: Which exercise is better for improving forearm strength?
A: Hammer curls are better for targeting the brachioradialis muscle and improving forearm strength.

Q: Which exercise is better for beginners?
A: Hammer curls are generally easier to learn and perform than preacher curls, making them a good choice for beginners.