What To Know
- This shifts the focus of the exercise to the brachioradialis, a muscle located on the outside of the forearm that helps to flex the elbow.
- Instead of gripping the barbell or dumbbells with an overhand or underhand grip, you use a neutral grip, with your palms facing each other.
- Reverse curls are better for improving grip strength because they primarily target the brachioradialis, which is responsible for flexing the elbow and improving grip.
When it comes to building bigger, stronger biceps, two exercises stand out: reverse curls and hammer curls. Both exercises target the biceps, but they do so in different ways, offering unique benefits. In this comprehensive guide, we’ll dive into the world of reverse curls vs hammer curls, exploring their differences, advantages, and which one is right for you.
What are Reverse Curls?
Reverse curls are a variation of the traditional bicep curl. Instead of gripping the barbell or dumbbells with an overhand grip, you use an underhand grip. This shifts the focus of the exercise to the brachioradialis, a muscle located on the outside of the forearm that helps to flex the elbow. Reverse curls also engage the biceps, but to a lesser extent than hammer curls.
What are Hammer Curls?
Hammer curls are another variation of the bicep curl. Instead of gripping the barbell or dumbbells with an overhand or underhand grip, you use a neutral grip, with your palms facing each other. This grip targets the brachioradialis and the biceps equally. Hammer curls are often considered to be more comfortable and less stressful on the wrists than traditional bicep curls.
Reverse Curls vs Hammer Curls: Key Differences
| Feature | Reverse Curls | Hammer Curls |
| — | — | — |
| Grip | Underhand | Neutral |
| Target Muscles | Brachioradialis, Biceps | Brachioradialis, Biceps |
| Emphasis | Brachioradialis | Brachioradialis, Biceps |
| Wrist Position | Pronated (facing down) | Neutral |
| Comfort Level | May be less comfortable | More comfortable |
Advantages of Reverse Curls
- Stronger Forearms: Reverse curls primarily target the brachioradialis, which helps to improve grip strength and forearm development.
- Reduced Wrist Strain: The underhand grip reduces stress on the wrists, making reverse curls a safer option for those with wrist pain.
- Improved Elbow Flexion: Reverse curls strengthen the muscles responsible for flexing the elbow, which can improve overall arm strength.
Advantages of Hammer Curls
- Balanced Bicep Development: Hammer curls target both the brachioradialis and the biceps, promoting balanced bicep growth.
- Improved Grip Strength: The neutral grip used in hammer curls also helps to strengthen the forearms and improve grip strength.
- Comfortable and Safe: The neutral grip makes hammer curls more comfortable and less stressful on the wrists than traditional bicep curls.
Which Exercise is Right for You?
The best exercise for you depends on your individual goals and preferences. If you’re looking to build stronger forearms and improve grip strength, reverse curls are a great choice. If you’re looking to develop balanced biceps and improve overall arm strength, hammer curls may be a better option.
How to Perform Reverse Curls and Hammer Curls
Reverse Curls:
1. Hold a barbell or dumbbells with an underhand grip, shoulder-width apart.
2. Keep your elbows tucked in and your back straight.
3. Curl the weight up towards your shoulders, focusing on contracting the brachioradialis.
4. Slowly lower the weight back to the starting position.
Hammer Curls:
1. Hold a barbell or dumbbells with a neutral grip, palms facing each other.
2. Keep your elbows tucked in and your back straight.
3. Curl the weight up towards your shoulders, focusing on contracting both the brachioradialis and the biceps.
4. Slowly lower the weight back to the starting position.
Sample Workout Routine
For Brachioradialis Development:
- Reverse Curls: 3 sets of 8-12 repetitions
- Hammer Curls: 2 sets of 8-12 repetitions
For Balanced Bicep Development:
- Hammer Curls: 3 sets of 8-12 repetitions
- Reverse Curls: 2 sets of 8-12 repetitions
Recommendations: Reverse Curls vs Hammer Curls
Both reverse curls and hammer curls are effective exercises for building bigger, stronger biceps. Reverse curls emphasize the brachioradialis, while hammer curls target both the brachioradialis and the biceps. The best exercise for you depends on your individual goals and preferences. Whether you choose reverse curls or hammer curls, incorporate them into your workout routine to maximize your bicep growth and overall arm strength.
Frequently Discussed Topics
Q: Which exercise is better for building bigger biceps?
A: Both reverse curls and hammer curls can help build bigger biceps, but hammer curls target the biceps more directly.
Q: Which exercise is better for improving grip strength?
A: Reverse curls are better for improving grip strength because they primarily target the brachioradialis, which is responsible for flexing the elbow and improving grip.
Q: Which exercise is more comfortable and less stressful on the wrists?
A: Hammer curls are generally considered to be more comfortable and less stressful on the wrists than reverse curls because they use a neutral grip.
