What To Know
- The hammer curl is a variation of the bicep curl that targets the brachioradialis muscle, which is located on the outside of the forearm.
- The brachioradialis muscle is responsible for flexing the forearm at the elbow, while the biceps brachii muscle is responsible for both flexing the elbow and rotating the forearm.
- However, if you’re looking for an exercise that is easier on the elbows and targets the forearms, the hammer curl is a better option.
When it comes to building bigger, stronger biceps, you can’t go wrong with the classic bicep curl. But what about the hammer curl? Is it easier than the bicep curl? And if so, why?
In this blog post, we’ll take a closer look at the hammer curl and the bicep curl to see how they compare in terms of difficulty. We’ll also provide some tips on how to perform each exercise correctly so that you can get the most out of your workouts.
The Hammer Curl
The hammer curl is a variation of the bicep curl that targets the brachioradialis muscle, which is located on the outside of the forearm. To perform the hammer curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing each other.
Curl the dumbbells up towards your shoulders, keeping your elbows tucked in at your sides. Lower the dumbbells back down to the starting position and repeat for 10-12 repetitions.
The Bicep Curl
The bicep curl is a compound exercise that targets the biceps brachii muscle, which is located on the front of the upper arm. To perform the bicep curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing up.
Curl the dumbbells up towards your shoulders, keeping your elbows tucked in at your sides. Lower the dumbbells back down to the starting position and repeat for 10-12 repetitions.
Which Is Easier: Hammer Curl or Bicep Curl?
So, which is easier: the hammer curl or the bicep curl? The answer depends on a few factors, including your individual strength and fitness level.
In general, the hammer curl is considered to be easier than the bicep curl because it targets a smaller muscle group. The brachioradialis muscle is responsible for flexing the forearm at the elbow, while the biceps brachii muscle is responsible for both flexing the elbow and rotating the forearm.
This means that the hammer curl requires less muscular effort than the bicep curl. Additionally, the hammer curl is less likely to cause elbow pain, as it does not involve rotating the forearm.
Tips for Performing the Hammer Curl
If you’re new to the hammer curl, here are a few tips to help you perform the exercise correctly:
- Keep your elbows tucked in at your sides throughout the exercise.
- Curl the dumbbells up until your forearms are parallel to the floor.
- Lower the dumbbells back down to the starting position in a controlled manner.
- Repeat for 10-12 repetitions.
Tips for Performing the Bicep Curl
If you’re new to the bicep curl, here are a few tips to help you perform the exercise correctly:
- Keep your elbows tucked in at your sides throughout the exercise.
- Curl the dumbbells up until your biceps are fully contracted.
- Lower the dumbbells back down to the starting position in a controlled manner.
- Repeat for 10-12 repetitions.
Benefits of the Hammer Curl
The hammer curl offers a number of benefits, including:
- Increased forearm strength
- Improved grip strength
- Reduced elbow pain
- Improved muscle definition
Benefits of the Bicep Curl
The bicep curl offers a number of benefits, including:
- Increased bicep strength
- Improved muscle definition
- Increased overall upper body strength
Which Exercise Is Right for You?
Whether you choose to do the hammer curl or the bicep curl depends on your individual goals and fitness level. If you’re looking to build bigger, stronger biceps, the bicep curl is a great choice. However, if you’re looking for an exercise that is easier on the elbows and targets the forearms, the hammer curl is a better option.
Wrapping Up
The hammer curl and the bicep curl are both effective exercises for building bigger, stronger arms. The hammer curl is generally considered to be easier than the bicep curl, but both exercises offer unique benefits. Ultimately, the best exercise for you is the one that you can perform safely and effectively.
What People Want to Know
Is the hammer curl a good exercise for beginners?
Yes, the hammer curl is a good exercise for beginners because it is relatively easy to learn and perform. It is also a safe exercise that is less likely to cause elbow pain.
How often should I do hammer curls?
You can do hammer curls 2-3 times per week. Be sure to give your muscles a day of rest in between workouts.
What is the best weight to use for hammer curls?
The best weight to use for hammer curls is a weight that is challenging but allows you to maintain good form. Start with a weight that is 5-10 pounds lighter than the weight you use for bicep curls.
Can I do hammer curls with dumbbells or a barbell?
You can do hammer curls with either dumbbells or a barbell. Dumbbells allow for a greater range of motion, while a barbell allows you to lift more weight.
What are some other exercises that target the forearms?
In addition to the hammer curl, there are a number of other exercises that target the forearms, including:
- Wrist curls
- Reverse wrist curls
- Farmer’s walks
