Reverse curl vs hammer curl reddit dumbbell. wiki for help with common questions.

Reverse curl vs hammer curl reddit dumbbell Should I do that or replace them with cable curls? 31 votes, 94 comments. In this comprehensive guide, we’ ll delve into the nuances of reverse grip curls vs. Hammer Curl - is there really a huge difference? Currently on the Reddit PPL and for curls it suggests 4x8-12 of both the bicep and hammer curl. They are the Dumbbell Bicep Curl and the Dumbbell Hammer Curl. Are these movements redundant or are there reasons to do both? Thanks. Its the brachialis, which is a big juicy muscle in your forearm. reverse curl debate, exploring their differences, benefits, and which exercise is right for you. It has me do the hammer curls and dumbbell curls back to back 4x8-12. Which is better for long term and for more of the forearm. If you want to know what the cross body hammer curl is, what muscles it works, and how to do it, this page will show you how. May 24, 2025 · Which bicep curl builds stronger arms? Compare reverse curl vs. Then bayesian unilateral curls and it's done. Both exercises have their ardent supporters, but which one reigns supreme? In this comprehensive guide, we delve into the depths of dumbbell curls vs hammer curls, exploring their benefits, differences, and which one is the optimal choice for your bicep-building goals. Jul 24, 2024 · Want to build bigger, stronger arms? Learn the difference between bicep curls, hammer curls, & reverse curls and choose the right one for you. Both exercises target the biceps, but they do so in different ways, offering unique benefits. Discover which exercise will get you the biggest arms and the most gains. Learn how to do them, their benefits and drawbacks, and which is best suited for your fitness goals. In this comprehensive guide, we will delve into the benefits, mechanics, and differences between hammer curls and reverse grip curls to help you optimize your bicep training. Jan 9, 2024 · Wondering which exercise is better for building bigger arms – reverse curls or hammer curls? Let’s see their strengths and weaknesses. Dec 29, 2021 · See our reverse curls vs regular curls comparison to learn about the differences between these two exercises and find out which is most effective. Do straight forward and cross body hammer curls work the same muscles? I started adding hammers to my pull day training. Jun 20, 2023 · There are a lot of bicep curl variations. Mar 13, 2025 · The hammer curl offers a simple twist on the traditional dumbbell curl, fortifying an athlete’s grip strength and allowing for heavier weight to be lifted for more overall volume. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. It also still fully lengthens the brachialis because the brachialis does not cross the shoulder joint. Serious question: is there a difference between doing curls lying down on a bench vs standing up or sitting upright? I like to do simultaneously for regular curls, but sometimes I’ll do alternating hammer curls and keep one arm bent at 90 with the weight in hand while the other does the set of curls - that way there’s some core stabilization in there and also the arm that isn’t curling is still working to hold that weight at 90. Reverse Curls, on the other hand, involve using a pronated (palms down) grip throughout the exercise. Try regular Hammer curls and also pinwheel curls. Flex your bicep now and rotate your wrist around to see or yourself. Tip: I sometimes train forearms during Hammer curls, because I only curl to get rid of elbow pain. The preacher hammer curl is strictly better than the hammer curl imo. During any given training session at the gym, you’ll probably need at least two hands to count all of the different types of curls being performed. Think a similar movement to a barbell curl, what you’re doing almost looks like a dumbbell chest fly. Benefits of Dumbbell Curls Increased range of motion: Dumbbell curls allow for a greater range of motion, which can help improve overall biceps development. . This is just a sample routine, and you can adjust the frequency, sets, and repetitions based on your Hammer curls are the only forearm exercise I do and my forearms are literally bigger than my biceps Almost all curls work your biceps, it's literally the muscle that does the process. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. So, what’s the difference between the hammer curl and reverse curl? Hammer curls emphasize the biceps brachii and brachioradialis, while reverse curls focus on the brachioradialis and brachialis. Both exercises target the biceps, but they do so in unique ways. So the main/minor difference between using an EZ Bar and Straight bar is the amount of supination that occurs as you curl the weight. Oct 24, 2025 · Let's compare hammer curls vs bicep curls. Either is fine to do, it'll just depend on wrist flexibility. Picking between hammer and reverse curls can be difficult - both are excellent moves BUT with very different results. Hammer curls is my vote. Imo they are essential for this, although any rows or pullups/pulldowns you do with a pronated grip will also hit this muscle. If I do focus on biceps before I'm fatigued I'll do heavy hammer curls and then finish with preacher or Arnold curls. Dumbbell reverse curls also enable a fuller range of motion. That said, there is no one "proper way. Mar 16, 2024 · The reverse curl focuses on bicep development and wrist strength, while the reverse fly targets the posterior chain of the shoulders. There are lots of different curl exercises, and to me I just feel like I’m doing the same exercise twice? I personally don't think forearms need to be paid too much attention as long as your exercises are worthwhile (pull ups, hammer curls, barbell curls). Jan 15, 2025 · Reverse curls, also known as hammer curls, are a variation of the traditional bicep curl where the palms face each other throughout the movement. Mar 21, 2022 · Hammer curls vs bicep curls, is one better than the other? In this, we breakdown these two popular exercises to see the muscles worked, what's the difference, and which is best for you. Hammer curls and EZ-curls are supposed to save your wrists, for some people it also helps them deal with tendinitis. Mar 16, 2024 · In the realm of bicep exercises, two titans stand tall: dumbbell curls and hammer curls. 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. Each is very effective in building muscle, but if you could only perform one to build your biceps, which would you pick? Nov 7, 2023 · This article details the different types of dumbbell curls that should be part of your exercise arsenal for building bigger biceps. Jan 6, 2023 · Which is better for building biceps, hammer curls vs bicep curls? Learn the muscles worked by each & how to use them to get bigger arms. Mar 10, 2023 · Zottman Curls involve curling the weight with a supinated (palms up) grip, then rotating the wrists at the top of the curl so that the palms are facing downward. However if you're like me and have wrist issues, cable and dumbbell curls are definitely enough. I have a curl entry in my plan and I just rotate between barbell, dumbbell, easy bar, curl machine, preacher, and dumbbell hammer. First set I try to end at RIR 2-1, 2nd and 3rd set I go to failure, and once I reach failure I switch to hammer alternate curls until failure again. Hammer curls are great, even safer and more effective on a cable. Apr 21, 2023 · Hammer curls are a great option, but there are many benefits to varying your exercise selection to target your muscles from multiple angles and with different types of equipment. It's more stable and provides a much greater lengthened challenge. Follow for more intuitive fitness advice if you’d like more personal It is the ultimate curl comparison, hammer curl vs. Cable curls vs dumbell curls? Hey guys, I was wondering if there were any advantages/disadvantages to either cable or dumbell curls over the other? I've found that, for some reason, it's easier to curl heavier, and maintain proper form, using cables rather than dumbells. A developped brachioradialis really ties the arm together. You can also experiment with different grip variations, such as Mar 20, 2024 · In the realm of bicep training, two exercises stand tall: hammer curls and reverse curls. Is it okay to switch dumbbell curls with barbell curls because it gets repetitive doing dumbbell workouts back to back. GROW your arms with this guide! The hammer curl is targetting the brachioradialis, which doesn't cross the shoulder and isn't involved in shoulder rotation at all. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Both exercises target the biceps, but they do so in slightly different ways. Apr 5, 2024 · Ever Wondered, "Are Hammer Curls or Reverse Curls Better For Forearms?" Discover Which 1 of These 2 Exercises Will Give You Popeye Forearms. Sep 21, 2023 · 5,820 likes, 22 comments - pathradecha on September 21, 2023: "While the reverse curl and hammer curl are both better options for the brachialis than a supinated curl, I still recommend hammer curls as a better exercise overall because your grip will not be nearly as much of a limiting factor compared to a reverse curl. Apr 14, 2024 · When it comes to building bigger, stronger biceps, two exercises stand out: reverse curls and hammer curls. If you’re going to do incline curls, you should be doing them not curling the weights out to the side, but up and down in front of you. I'm not sure if I should move the dumbbells straight up and down or cross body. But I’d be sticking to pull-ups (assisted then not) barbel/dumbbell curls, incline dumbbell curls, hammer curls and 21s. Even hammer curls have been shown to do a lot of work. Wrist Extensions (Dumbbell) To do the dumbbell wrist extension, you have to position your forearm on something (such as a gym bench) and only have your Between 20 and 35 lbs depending on where in the workout the curls are and which curl I’m doing (Hammer, Zimmerman, incline, etc. Both exercises offer unique benefits and challenges, making them essential components of any arm-building routine. That being said, doing a few sets of these here and there and taking it to failure on your back day definitely helped blow my forearms up. You're better off doing whatever you think works best for you. Hammer and Reverse curls are both great variations to the standard dumbbell biceps curl. I go alternate dumbbell curl, supinated. I think some of the comments assume you mean Dumbbell vs Barbell, when it seems you just mean Dumbbell, but whether you lift both at the same time or just one at a time (and whether this means one full set per arm, or alternating). Reverse curls muscles worked vs hammer curls — key difference Hammer curls build thickness, but reverse curls build detail. This complete guide includes several reverse curl variations. hammer curl benefits, form, and results in our detailed guide! Dec 29, 2021 · What's the difference between hammer curls and reverse curls? Read this detailed comparison to learn which exercise is best for you and your goals. The towel allows you to train a hammer curl at the bottom of the rep, then supinate as you come through the rep getting the benefits of a regular dumbbell curl at the top of the rep. One of the advantages of using dumbbells instead of a barbell is the fact that they allow this to occur. Apr 12, 2023 · The main point of distinction between the reverse curl and the hammer curl relate to the hands. Hope it gets better for you. I usually get a good pump on my forearms doing exercises for primarily biceps anyway. Use both exercises for complete biceps development. Basically the two exercises discussed in the Dodgy Elbows article. Think about carrying groceries, holding a pull-up bar, or deadlifting heavy — your forearms will thank you. This article delves into the hammer curls vs. The reverse curl, also known as the hammer curl, is a variation of the bicep curl that focuses on the brachialis muscle, which is located on the inside of your upper arm. In this comprehensive guide, we will delve into the intricacies of hammer curls vs preacher curls, comparing their mechanics, effectiveness, and which one is ultimately better Mar 15, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: reverse curls and regular curls. Occasional some slow negatives on chin ups. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. We would like to show you a description here but the site won’t allow us. Supinated curls are generally considered the "regular" curl. Please see the r/Fitness Wiki and FAQ at https://thefitness. Apr 10, 2001 · Does anyone do reverse curls for biceps and are they effective? Is it better to do them with a barbell or dumbell and with the palms facing down? Thanks. " Hammer curls or reverse grip curls are good exercises too, they just emphasize different muscles. Would this hinder my progress. 5kg/27. Jun 30, 2025 · Barbell curls, on the other hand, involve lifting a single barbell with both hands, which can be more effective for building overall arm strength and endurance. By incorporating these exercises into your routine, you can unlock optimal muscle growth and improve your overall fitness. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. In this comprehensive guide, we’ll delve into the intricacies of reverse curls vs regular curls, helping you determine which exercise is best suited for your fitness goals. Apr 8, 2024 · When it comes to targeting your biceps, two exercises reign supreme: hammer curls and preacher curls. standing up- seems the same to me, maybe it's just a personal preference? Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. This grip variation targets a slightly different set of muscles compared to the traditional curl. You need a vertical pull to hit the lats, whether it’s pull-ups or lat pulldowns doesn’t matter. Give it a look. Aug 12, 2025 · What Are Hammer Curls? Hammer curls are a variation of the traditional bicep curl, performed with a neutral grip. Feb 29, 2024 · When it comes to building bigger, stronger biceps, two exercises stand out: hammer curls and reverse grip curls. Right now the research is saying incline curls are the best because of the stretch and lengthened bias it provides. Here is our list of the best hammer curl alternatives to keep your workouts fresh and build bigger, stronger upper arms. wiki for help with common questions. And hammer curls have helped a lot more than general bicep curls. Apr 10, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and regular curls. Essentially it’s like a fat-gripz-rope-extension-cable-curl. Today we’ll be looking at two popular curl variations: the classic dumbbell bicep curl and the hammer curl. In this blog post, we’ll compare hammer curls vs regular curls, examining their benefits, drawbacks, and which one is best for your fitness goals. One being pronated and the other being a neutral grip. Wouldn’t recommend overhand grip, they are more of a forearm curl than anything else. You could argue that barbell curls force your hands more into a supinated position which has been shown to be more beneficial for bicep development. It sure didn’t take much time to do 2-3 sets of hammer curls, reverse cable curls, and wrist curls one to two times per week and there’s essentially no recovery burden. Apr 26, 2023 · Maximizing biceps development requires more than biceps curls. I usually work out biceps when my arms are already slightly fatigued from pulling so I stick with doing either normal curls or sit down incline alternate dumbbell curls. I've seen bodybuilders doing both in videos on youtube. Think about this way: if you can reverse curl the entire stack with strict form for reps, are you gonna have big forearms? Almost certainly. Oct 21, 2024 · Do hammer curls and reverse curls work the same muscle? Hammer curls are also better at developing bicep strength because they work the biceps to a greater degree than reverse curls. Tbh I’d say wrist curls are even more important for forearm hypertrophy than for beginners since the beginners’ forearms might not be used to the amount of work required for heavier compound exercises. Learn how this move can target your forearms for more balanced arm development. The supinated grip of the dumbbell curl maximizes the contraction of the biceps brachii, leading to greater muscle growth and definition in the peak of the biceps. Preacher hammer is obviously much worse than the preacher curl for the biceps. Is it okay to alternate through them after every session? Archived Hammer curls are a fantastic movement because they are in the middle between reverse and bicep curls. If you do the concentric curl using biceps and include the shoulder flex part of biceps, then try to do the eccentric with only elbow flex the weight is pushed out into no-man's land torquing like crazy on your shoulder. So I have finally reached 2x12 on dumbbell bicep curls with 12. hammer curls, comparing their benefits, muscle activation, and optimal execution. I try to do 3x8-10 per lift. And keep your forearms almost sideways away from your body to give good separation of your lateral delt and bi/triceps. Specifically, your hands are in a neutral position (palms facing in), which means the hammer curl trains your biceps and forearms more evenly. Specifically, we’ll be […] I wouldn’t necessarily compare incline curls with preacher and spider because of the different way incline hits the muscles compared to spider or preacher. Rope hammer curl is really nice for the deep stretch at the bottom, especially if you open your arms all the way. Aug 4, 2023 · Hammer Curls vs Reverse Curls When it comes to building forearm muscle mass, two exercises that are commonly recommended are the hammer curl and the reverse curl. Bicep Curl vs. 5lbs So the next step for me would be to overload to 15kg/33lbs. This unique movement engages both the biceps and brachialis muscles, while also targeting the brachioradialis, a muscle that flexes the forearm. bicep curls. A place for the pursuit of physical fitness goals. Imagine holding a dumbbell so that the dumbbell head and your forearm form the shape of a hammer. The dumbbells are then lowered with a reverse grip. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. The last exercise done with a cable was the one that really made me ‘connect’ to my biceps. That is where the name comes from. Any type of hammer curl or the top portion of a regular curl is going to hit the brachioradialis. I prefer using Dumbbells for both Hi, ive been spamming these for a few weeks and I have DEFINITELY seen forearm growth. Thanks for your advice! Its not the long head of the biceps youre trying to hit with hammer curls and reverse curls. Granted, I do all my back exercises unassisted and do suicide grip where I can, so my forearms were starting to get defined anyway. In fact the hammer curl is probably more effective than the reverse curl due to the brachioradialis having a tendency to pull the wrist into neutral from either the supinated or pronated position, but by doing reverse curls you basically remove the biceps as a point of failure so you tend to get a far better forearm workout. What are differences between hammer curls and crossed body curls in terms of what muscle each exercise hits better (brachialis and brachioradialis), and which is better? Start with your palm facing to the side like a hammer curl, however, rotate your wrists as you curl the weight upwards. Should I be doing one over the other? Unfortunately you will need to reduce the work done by your affected arm in the gym for faster recovery. Usually I'll split them up into two days (if you're focusing on circuits) or I'll end up with a super set of standard dumbbell curls, EZ-Bar Reverse Curl, Dumbbell Hammer Curl into Overhead Push Press. I checked out some videos of the recommended exercises but I'm not really sure if I missed out something. ). I am not trying to use these for biceps as I am doing other curls for that. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. Don't do any movements that put great loads on the extensors and tendon (reverse curls, hammer curls, doing anything grip related basically; deadlifts, pullups) and use lifting straps. There’s an article on T-nation about the best exercises for each muscle according to EMG activity. Generally with a barbell, you can do more weight (unless you're doing dumbbell hammer curls), so a slow and steady negative movement will be better for overloading the muscle. You hit different parts of the arm based on your hand position. Dec 24, 2024 · The hammer curl, as the name suggests, involves holding the dumbbell with a hammer-like grip, which means your palms are facing each other. Never seen anyone doing incline curls like this before & they don’t look particularly effective. Reply reply May 20, 2024 · Reverse Curl Variations Dumbbell Reverse Curl Using a pair of dumbbells instead of a barbell makes sure each arm bears the full brunt of the exercise so you can help correct muscular imbalances and strength deficits. Here's how to do the exercise, who should add them to workouts, and more. Mar 8, 2023 · Incline Dumbbell Curls vs Hammer Curls: Which is Better? Now, let’s take a side-by-side comparison and discuss if one of these bicep curls is better than the other for some common lifting goals. Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. I also feel it a bit more in my biceps doing the barbell. Saw that video of the late John Meadows preaching Pinwheel hammer curls cross body style to target the upper biceps and brachioradialis long ago and never had any reason to go back to regualar Hammer Curls. Hammer Curls work part of the forearm and the long head of the bicep. Aug 2, 2024 · Highlights The Zottman curl is a unique bicep curl variation that combines a standard curl with a reverse curl. And then you can bunch up the towel as much as you want to train grip at the same time too. To stress the short head more, there needs to be supination (palm facing up while contracting). That means your palms face each other throughout the movement. The same is true of the brachialis and, for the most part*, the biceps brachii also. trueUsually my go to was hammer curls and preacher curls but i was watching one of rp vids stating that hammer curl is either useless or not as important as other bicep exercises (not sure what i heared tbh) but is this true? Ever since i have cut out hammer curls from my routine and only have been doing preachers and incline bench and feel these hit all bicep heads. Hammer Curls vs Reverse Curls? Which better for forearms specifically? Hi everyone, I am trying to implement one of these curl variations for forearms specifically and then some brachialis stimulus as well. Hi reddit, probably a short question: What's the difference between hammer curls and dumbbell curls? Is it just the angle of your hands? I've done a full-body workout for 3 month now and wanted to start with a PPL today. Mar 22, 2024 · When it comes to building impressive biceps, two exercises stand out: reverse grip curls and hammer curls. If you want to get really science-y, preacher curls provide a resistance profile that matches where the biceps have the best leverage. Nov 23, 2024 · Quick Overview The hammer curl’s neutral grip can be gentler on the wrists, reducing the risk of strain or injury compared to the supinated grip of the dumbbell curl. Work in all the variations and see how they feel. Thought I'd ask fitit if they knew of pros/cons for either: bicep (dumbbell) curls sitting on a bench vs. Reverse wrist curls (with dumbbell and flex bar) and rotations (with a dumbbell weighted only on one end) helped me the most. Oct 1, 2025 · Reverse dumbbell curls challenge your grip and forearm endurance in a way normal curls never do. Here I go over how to do both, including the difference between them Mar 20, 2024 · This is a guide to reverse curls. Thanks Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. What's your idea of a normal one? Hammer curls? Anyway a supinated finish allows for complete contraction, while hammer/reverse grip don't - but these tend to work your forearms a lot harder. trmw cwtmnp sngncy mnix xrdmt edf jadf bmlqjj uhelq gkvwxwob tkbm hcyceh bacsmkj dbjuej wqii