Reverse curl vs hammer curl reddit muscles worked. Even hammer curls have been shown to do a lot of work.

Reverse curl vs hammer curl reddit muscles worked Jul 20, 2025 · Compare hammer curls vs reverse curls for forearm growth. This muscle lies on the thumb side of the forearm and assists in wrist flexion and radial deviation (moving the hand towards the thumb side). Squeeze your glutes and abs to brace your core and kneel tall so your body is in a straight line from your femur to the top of your head. If you feel like you can work the same muscle better by preforming one over the other, then by all means do it; they both just work your biceps. Here's how to do the exercise, who should add them to workouts, and more. Reverse curls primarily focus on the brachioradialis and brachialis, emphasizing the outer forearm and elbow flexion, whereas hammer curls heavily involve the brachioradialis and the long head of the biceps, promoting balanced forearm May 24, 2025 · Which bicep curl builds stronger arms? Compare reverse curl vs. Mar 13, 2025 · The hammer curl works the muscles that articulate the elbow, not the shoulder. Jul 24, 2024 · Do you want bigger, stronger biceps? If so, you need to do the right exercises. The muscles controlling the wrist are small compared to the deep finger flexors which make the bulk of the forearm. The elbow flexors are made up of the biceps brachii, brachioradialis, and Form check - first time doing a Zottman curl as I read online that it targets the whole bicep rather than bicep curls and hammer curls which target the front and back (I do those too). For example, focusing solely on wrist curls can lead to overdevelopment of the flexors, resulting in a weaker wrist extension and an increased risk of wrist strain. One of the advantages of using dumbbells instead of a barbell is the fact that they allow this to occur. This small difference changes how your muscles work during each exercise. hammer curl benefits, form, and results in our detailed guide! Mar 20, 2024 · In the realm of bicep training, two exercises stand tall: hammer curls and reverse curls. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Mar 21, 2024 · Incline curls and incline hammer curls offer distinct advantages for biceps development and forearm strength. Both exercises target the biceps, but they do so in unique ways. Jun 27, 2024 · The reverse curl’s unique grip and movement pattern effectively target the outer head of the biceps, promoting a more defined and balanced bicep peak. The hammer curl indirectly strengthens the grip, as it requires a firm hold on the weight throughout the exercise. This comprehensive guide will delve into the nuances of reverse curls vs hammer curls, empowering you to make an informed decision for your fitness goals. 🎯 Biceps curls are the go-to exercise for targeting the biceps as they require the hand to be supinated for maximum . 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. Hammer curls and EZ-curls are supposed to save your wrists, for some people it also helps them deal with tendinitis. Try regular Hammer curls and also pinwheel curls. bicep curls vs. You may do reverse curls using free weights, resistance bands, or even a cable machine. Jan 16, 2025 · This muscle is located on the outside of the forearm and plays a significant role in forearm flexion and supination (turning the palm upward). Usually you wanna hit whatever your focusing on first so that you can hit that muscle the hardest but ima be honest unless you're a seriously advanced lifter idk how much one bicep Even hammer curls have been shown to do a lot of work. In my years of coaching and personally chasing bigger, stronger arms as a powerlifter, I've utilized both the standard bicep curl and Apr 26, 2023 · Maximizing biceps development requires more than biceps curls. " Hammer curls or reverse grip curls are good exercises too, they just emphasize different muscles. traditional curls (overhand grip vs. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. underhand grip). 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. How to perform a hammer curl: 1. The hammer curl is a fundamental bicep exercise that involves holding a dumbbell with a neutral grip (palms facing each other) and curling the weight up towards your shoulders. I am not trying to use these for biceps as I am doing other curls for that. 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. 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. This makes the bicep curl more effective for building bicep size. Anyone? I'm probably one of the least curl-oriented bros you can find, but I am interested in curl variations because of their effects on the forearms. The reverse curl is a type of curl variation that targets these specific muscles and can be an effective exercise to build forearm and bicep strength. Aug 19, 2020 · Here's a comparison of the bicep curl and hammer curl. It can be tempting to utilize momentum and cheat your form when doing the hammer curl by swinging your upper arm. The inward rotation of the forearm during the reverse curl can restrict the full range of motion, potentially reducing the May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. The same is true of the brachialis and, for the most part*, the biceps brachii also. Btw lately my favorite bicep exercises are the ones that isolate within the muscle, separating the long head, short head, brachialis and brachioradialis through hammer curls, reverse EZ bar curls while bending forward, arm supported dumbbell curls, and cable curls at hand height with full extension (the first two being included in Mike's arm Mar 11, 2024 · The regular biceps curl and hammer curl work muscle groups in your upper arms 1, including the short head and long head of the biceps brachii, the brachialis, and forearm muscles, like the brachioradialis muscles. 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. Train both with barbell reverse curls! Jun 14, 2025 · Hammer curls and reverse curls may seem similar, but their differences in grip, muscle emphasis, and wrist positioning make them unique tools for arm training. Grip Position Hammer curls use a neutral grip with your palms facing each other, while preacher curls have you use a palms-up grip. Apr 10, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and regular curls. I basically bicep curl 9 sets per workout, twice a week. Compared to the preacher curl, the hammer curl allows for a bit more movement in the Apr 2, 2025 · Key Differences Between Hammer Curl and Preacher Curl 1. Yeah Zottman Curl is kinda of awkward and I see why someone trying to only build muscle wouldn’t use it. 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. See full list on criticalbody. Now the advantages of both are these: all part of the muscles are worked with cables, because certain parts of muscles are better recruited at different parts of the strength curve, however, dumbbells enable you to maximally increase your strength at the strongest point of the natural curve. Apr 12, 2023 · The main points of distinction between the reverse curl and the hammer curl relate to the manner in which they place the hands, with the reverse curl featuring an overhand or pronated grip while the hammer curl is performed with a neutral grip. Regular curls use supination to activate your biceps and brachialis more. Oct 21, 2024 · What do reverse grip cable curls work? Using momentum Despite what the lifting technique of some gym-goers may have you believe, the cable reverse curl is, in fact, an isolation exercise. 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. Hammer curls use a neutral grip, palms facing each other, to engage the biceps, upper arm, and forearm. We would like to show you a description here but the site won’t allow us. Apr 14, 2024 · When it comes to building bigger, stronger biceps, two exercises stand out: reverse curls and hammer curls. You hit different parts of the arm based on your hand position. , overhand) curls can be used as part of a program for strengthening the muscles that extend the fingers. To perform a reverse nordic curl begin kneeling on a padded surface. Aug 4, 2023 · The brachialis muscle, which lies underneath the biceps and is heavily worked during the hammer curl, is also activated during reverse curls. My question is if there has been anyone who's got experience doing both for a period of time and to compare results. That said: Hammer curls will give you the most benefit in your everyday life. Therefore, doing this exercise with different amounts of shoulder rotation shouldn't affect the target muscles. 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. 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. Bicep curls use an underhand (supinated) grip, focusing more intensively on just the biceps. 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. The hammer curl is another popular bicep exercise that focuses on both the biceps brachii and the brachialis, a smaller muscle that contributes to elbow flexion. Both exercises target the biceps, but they do so in different ways, offering unique benefits. Sep 12, 2024 · While both wrist curls and reverse wrist curls target different muscle groups, it’s crucial to understand that they work together to create a balanced and functional forearm. 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. The farmer walks will help slightly but they will mostly help with grip strength. Additionally, you may choose to perform this biceps exercise standing or seated. Both exercises target the muscles in your upper arms but take slightly different approaches to achieve their results. What I'll try is go for normal preacher curls (or pelican curls) to train my biceps in an allongated position then go for brachiorradialis on 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. Mar 20, 2024 · This is a guide to reverse curls. The brachialis and brachioradialis will be much more heavily involved in hammer curls than normal curls, and developing both is necessary to have impressive arms. Both target the brachialis and brachioradialis muscles, but they differ in their execution and emphasis. Understanding the biomechanics, muscle activation, and benefits of each exercise empowers individuals to tailor their training programs to achieve their specific fitness goals. This article delves into the hammer curls vs. Lately what I have been doing for direct forearm work is Forearm Curls, Hammer Curls, Reverse Curls, and behind the back forearm Curls. They work the same muscles but have different muscles as the main driver. Learn how this move can target your forearms for more balanced arm development. you're probably having a hard with with Hammer curls because your bicep is blasted from 4x12 curls with 25's. 2. hammer curls: Which is better? Equipment to use for reverse curls How to perform the reverse barbell curl and mistakes to avoid Benefits of the reverse bicep curl Best reverse curl variations, alternatives, and programming tips Sample biceps workout Hammer curls only work one part of the forearm (brachioradialis) you need to incorporate wrist flexion and extension to work the flexors and extensors which also make up a large proportion of the forearm muscles. Mar 15, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: reverse curls and regular curls. Jan 9, 2025 · Main points The preacher curl is a classic isolation exercise that targets the biceps brachii, the main muscle responsible for flexing the elbow. Muscle Emphasis Hammer curls are great for targeting the brachialis and brachioradialis, which help make your arms look thicker 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. Hammer is heavy on brachialis involvement and good involvement of biceps brachii. The best way to get them to grow is to hit them with volume. I do reverse preacher curls, it pumps the hell of my forearm flexors and I feel it's very good for my brachioradialis. Mar 16, 2022 · Hammer curls work the elbow flexors — the muscles that bring your hand to your shoulder by bending your elbow. Now I try doing 5 sets of 5 with EZ bar and afterwise 4 sets of dumbbells curls for mass, 8-12 reps. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Back movements won’t adequately stimulate the biceps or the brachialis to grow all that much unless you’re genetically predisposed to have impressive arms. Hammer curls are going to work your biceps very similarly to all other curl varieties, with a slight variation in how it hits each of the 3 heads of the muscle. I can hammer curl around 80 pounds for one arm. 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. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. Use both exercises for complete biceps development. Apr 17, 2024 · When it comes to building bigger, stronger arms, there are two exercises that stand out: hammer curls and reverse curls. May 3, 2022 · There is a common misconception that hammer curls are a completely different exercise than bicep curls, so, for the uninformed: hammer curls are bicep curls. And that’s without even counting hammer curls, reverse curls and pronation curls Share Add a Comment Sort by: Top Open comment sort options Best Top New Controversial Old Q&A Rhorge • I include 4 sets of reverse curls and 4 sets of forearm rope rollers (pictured below) at the end of my Back/Bi workout, twice a week. The bicep curl activates the long and short head of the bicep while the hammer curl mainly activates the long head of the bicep. Which is better for long term and for more of the forearm. It is more of a natural motion. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. And then you can bunch up the towel as much as you want to train grip at the same time too. Dumbbell curl engages less brachialis, but it involves the supinator muscle, more biceps brachii (because it is also a minor supinator) and has some brachoradialis involvement (both a pronator and a Decision time: Biceps curls vs Hammer curls! It all depends on your goal. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Feb 8, 2025 · Essential Information The hammer curl is a popular exercise for targeting the brachialis muscle, which lies underneath the biceps brachii, contributing to a more well-rounded arm development. Hammer curls build arm thickness and grip strength with a neutral grip, while reverse curls target forearm extensors and promote wrist stability with an overhand grip. When it comes to building impressive biceps and sculpting your arms, two exercises often come to mind: hammer curls and bicep curls. Learn which exercise builds bigger forearms faster and programming tips. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. I used to assume they would just grow from training back/bi as an accessory muscle but since I have focused on them individually they have blown up. Work in all the variations and see how they feel. 2 days ago · When comparing reverse curls and hammer curls, it's essential to understand that while both exercises target the forearm muscles, they engage them differently. That said, there is no one "proper way. Thanks We would like to show you a description here but the site won’t allow us. But with concentration curls, I can barely do 50 pounds. The main difference between the two is that you will like one better than the other. Quick question: do those squeeze hand grip things work different muscle groups than reverse curls or hammer curls? Hammer curls are good for hitting the long head of your bicep while more traditional curls hit the shorter head more which makes your bicep peak look bigger. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. 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. It is great for creating more functional wrist and elbow joints though. The standard bicep curl, hammer curl, and reverse curl each work the biceps brachii, brachialis, and forearm muscles differently, resulting in varied outcomes. Picking between hammer and reverse curls can be difficult - both are excellent moves BUT with very different results. You already mentioned hammer which is good, but to further key in on that, the reasoning to include hammer is because it targets the bracialis (the muscle underneath the biceps). Jan 9, 2024 · Wondering which exercise is better for building bigger arms – reverse curls or hammer curls? Let’s see their strengths and weaknesses. GROW your arms with this guide! We would like to show you a description here but the site won’t allow us. hammer curls, comparing their benefits, muscle activation, and optimal execution. The cross body hammer curl 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. Hope it gets better for you. You can also experiment with different grip variations, such as Is the long head of the bicep that is said to be worked when doing hammer curls emphasized enough when doing normal curls/preacher curls, or curls when the arms are supinated? Will I need to add in hammer/reverse curls as some of my accessory lifts to have fuller biceps, or are normal curls enough (as I like doing them more) Archived post. com Jan 9, 2024 · Wondering which exercise is better for building bigger arms – reverse curls or hammer curls? Let’s see their strengths and weaknesses. 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. The hammer curl is targetting the brachioradialis, which doesn't cross the shoulder and isn't involved in shoulder rotation at all. Right now the research is saying incline curls are the best because of the stretch and lengthened bias it provides. Hammer curl is purely flexion at the elbow while dumbbell curl is flexion at the elbow and supination of the wrist. Chinups (palms facing you) have a bit more biceps involvement but I think adding direct work on top still makes sense. This grip variation targets a slightly different set of muscles compared to the traditional curl. Hammer curls is my vote. I'm thinking of switching it up myself. Hi guys I've been reading up on it a bit and I have only been able to find a handful of studies. 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. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. Both exercises target the brachialis, a muscle that runs along the inner side of the upper arm and is responsible for flexing the elbow. Reverse-grip (i. 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. Mar 22, 2024 · When it comes to building impressive biceps, two exercises stand out: reverse grip curls and hammer curls. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Aug 12, 2025 · Hammer curls target more muscles than most people realize, and they do it in a way that supports real-world strength, joint health, and performance across sports. As such, the aim of the movement is to keep as much tension on the target muscles—your biceps and brachioradialis—as possible. Dec 24, 2024 · The Hammer Curl: A Twist on the Classic The hammer curl, as the name suggests, involves holding the dumbbell with a hammer-like grip, which means your palms are facing each other. Oct 24, 2025 · Hammer curls and bicep curls differ in grip and muscles worked. 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. 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. In this comprehensive guide, we’ll delve into the intricacies of EZ curls vs hammer curls, exploring their benefits, differences, and which one is right for you. Mar 25, 2024 · When it comes to building bigger, stronger biceps, two popular exercises reign supreme: EZ curls and hammer curls. Jun 20, 2023 · The main difference between the hammer curl and bicep curl is that the bicep curl works both heads of the bicep muscle. So in my opinion hammer curls are worthwhile. Do them with the thumb to train the thumb flexor muscles also, and use dorsalflexed wrists/pull them back and upwards throughout the entire movement to maximally activate all the forearm muscles (reverse curl pretty much hits every single one very nicely this way!). There's definitely a difference in what muscles are worked. For bigger forearms you want grip work not wrist movements. Both exercises target the biceps, but they do so in slightly different ways. But which exercise is better for building brachialis size and strength? Let’s dive into the debate and uncover the ultimate brachialis Feb 22, 2024 · In the realm of bicep exercises, reverse curls and hammer curls stand as two formidable contenders. This complete guide includes several reverse curl variations. In this comprehensive guide, we’ ll delve into the nuances of reverse grip curls vs. tl;dr do both. Hammer curls provide a more balanced approach to forearm training by engaging both flexors and extensors Hammer curls strengthen the brachioradialis muscle more than engaging biceps, since the hands are neuteral. Reply reply mattlikespeoples • Muscle push Reply reply More replies Feb 29, 2024 · When it comes to building bigger, stronger biceps, two exercises stand out: hammer curls and reverse grip curls. Unfortunately you will need to reduce the work done by your affected arm in the gym for faster recovery. e. Reverse bicepcurls vs. There are many different biceps curl variations out there, but not all of them are created equal. reverse curl debate, exploring their differences, benefits, and which exercise is right for you. They both work the same muscles but not to the same extent; however, you need both to build big guns. 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. How to perform a reverse nordic, and progressions. *Long head of biceps does cross the shoulder and probably has some 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. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Essentially it’s like a fat-gripz-rope-extension-cable-curl. Apr 26, 2023 · Maximizing biceps development requires more than biceps curls. Nov 19, 2022 · What is the reverse curl? What muscles do reverse curls work? Reverse curls vs. mkdq xszad wcccuqww ifiom mdqj epmz pln xzvmgj oxyspxpk swdrfz uedrao dbwwezwi segg fphzkb havrxva