Curl comparisons: hammer curl vs dumbbell curl

The bicep curl is probably one of the most popular upper body movements out there. Several variations exist and each has its perks. Dumbbell curls, hammer curls, barbell curls, preacher curls and concentration curls are just a few examples.

Let’s look at two of the most popular bicep exercises: hammer curl vs. bicep curl.

Bicep curls are a great isolation exercise, which makes them popular among bodybuilders and anyone trying to build bigger arms.

woman in gym curling dumbbell hammer curls

You can train your biceps on a solo arm day or in combination like a back and bicep workout.

Hammer curl vs dumbbell curl

There are many variations of traditional bicep curls that can be done in any workout routine. Most variations can be done standing, seated, on an incline bench, with cables, barbells or machines.

Whether you prefer hammer curls or regular dumbbell curls are effective ways to work your biceps and increase your bicep strength. Both are great options to include in your workout routines on arm day or as an accessory exercise while working other muscle groups.

Importance of strong arms

Building strong arms isn’t just about aesthetics. Your bicep muscles are a muscle group that plays a key role in everyday activities as well as in the gym.

Strong biceps help you lift, carry and play without getting tired. Strong arms make daily tasks like carrying groceries, playing sports and even giving hugs super easy and fun. Plus, they show off your hard work from strength training and boost your confidence.

So, whether you’re swinging on the playground or lifting weights at the gym, strong arms are your secret weapon for a powerful and active life.

Muscles worked in bicep curls

Bicep curls exclusively target the biceps brachii, the large muscle located on the front of the upper arm.

Biceps brachii. Your primary biceps muscle twists the wrist outward and flexes the elbow joint. The biceps brachii is composed of two heads: the short head of the bicep and the long head of the bicep.

Brachialis. This one lies between your biceps and triceps on the outer side of your arm. It flexes the elbow.

Hammer curls

Hammer curls are particularly effective because they target the outer head of the biceps brachii, the brachialis and the brachioradialis while engaging additional back and chest muscles.

Start standing with feet flat on the ground about hip-width apart, knees slightly bent.
Hold one dumbbell in each hand and stand tall with good posture.
Start with palms facing in toward the body.
Now, curl both dumbbells up to shoulder level by flexing the biceps. Palms should finish still facing one another. Do not rotate the palm up.
Squeeze the biceps at the top of the rep and then lower back down to the starting position.

Benefits of hammer curls

Hammer curls are like magic for your arm muscles. They do special things that make your arms even stronger.

Strong muscles in the middle: When you do hammer curls, you’re giving a lot of attention to the brachialis. It primarily works the outer or long head of the biceps muscle group, thereby improving upon the thickness of the upper arm – all of which is primarily because of its neutral grip positioning
Strengthen forearms: Hammer curls aren’t just for biceps. They also strengthen your forearms and tell them to grow big and strong. So, not only will your arms look cool, but they’ll also be super useful for grabbing and holding things.
Improves grip strength: Imagine you’re playing with building blocks. Sometimes you hold them with your hands close together, and sometimes you hold them wide apart. Hammer curls let you change how you hold the weights, which gives your muscles a new challenge.

Proper form for hammer curls

Mind your elbows: When you do hammer curls, keep your elbows close to your sides. Don’t let them wander or flare out.
Wrist wizards: Hold them straight and strong while you lift the weights. No bending or flopping. This way, your biceps and forearms can become stronger.

Dumbbell curls

Dumbbell curls are a simple and powerful exercise to increase arm strength.

woman in gym curling dumbbells starting bicep curls

Start by holding a pair of dumbbells with a neutral grip while standing up straight.
Curl the dumbbells up towards your shoulders while rotating your forearms so your palms are facing your shoulders.
Pause at the top and slowly return to the starting position.

Dumbbell bicep curl variations:

21s
Concentration curls
Incline dumbbell curls
Reverse curls
Spider curls

Benefits of dumbbell curls

Dumbbell curls are like a secret code to unlock amazing arm power. Let’s check out three cool things about them:

Bicep boost: Dumbbell curls will help you show off your muscles when you strike a pose. Dumbbell curls help them grow big and strong.
Isolation exercise: Dumbbell curls let you focus on one arm at a time, “unilateral training.” It’s like giving each arm its own special training session.
Improve muscle imbalances: Dumbbell curls make sure your arm muscles are working together and getting equally strong. That’s called “muscle symmetry,” and it’s super important.

Proper form for dumbbell curls

Two things we need to talk about are where your elbows go and how to avoid cheating.

Mind your elbows: Picture your elbows as your arm’s best buddies. When you do dumbbell curls, keep them still, glued to your sides. Don’t let them swing forward or backward. This helps your bicep muscles do all the heavy lifting and grow strong.
Cool moves, no cheating: Don’t swing your body or use your back to lift the weights. That’s called cheating. Stand tall and let only your arms do the work.
Perfect path: Pretend there’s a train track in front of you. When you lift the dumbbells, they should move only along this track, no wobbling. This helps your muscles work the right way.

Hammer curls vs dumbbell curls

Similarities

Hammer curls and dumbbell curls are like cousins in the exercise family. They might look a bit different, but they share some awesome stuff.

Bicep love: Just like you have favorite toys, your bicep muscles have favorite exercises. Both hammer curls and dumbbell curls give those bicep muscles a high-five. No matter which one you choose, your biceps will be super happy.
Free weight magic: Strength training lets your muscles grow in a natural way. It’s like practicing for real-life tasks, such as picking up groceries or playing with friends.
Muscle teamwork: Hammer curls and dumbbell curls work as a team to make your arms awesome. They’re like buddies that tag-team to make bigger arms.

Differences

They might seem similar, but they each have their own special twists.

Muscle magic: Hammer curls give a big hello to the brachialis muscle, which lives under your biceps. On the other hand, dumbbell curls throw a bicep party with the bicep brachii muscles. It’s like inviting different friends to a cool party!
Grip games: Imagine holding a pencil – that’s like a hammer curl grip. Now, pretend you’re shaking hands – that’s a dumbbell curl grip. These exercises have their unique ways of holding the weights, making your muscles work in new and exciting ways.
Forearm friends: Hammer curls don’t work your biceps. They also hit your forearm muscles.