Reverse grip barbell curl vs hammer curl. Try regular Hammer curls and also pinwheel curls.

Reverse grip barbell curl vs hammer curl Mar 15, 2024 · A: Hammer curls target the brachioradialis muscle, which is located on the outside of the forearm, while reverse barbell curls emphasize the brachialis muscle, which is located on the inside of the forearm. Compared to a straight barbell, EZ bars offer more flexibility to choose a grip that is most comfortable for you. Here's how to do the exercise, who should add them to workouts, and more. Apr 10, 2001 · Most people do them (with a barbell or EZ curl bar) because they build the upper/outer forearm as well as the biceps. In my years of coaching and personally chasing bigger, stronger arms as a powerlifter, I've utilized both the standard bicep curl and 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. Reverse Curls, on the other hand, involve using a pronated (palms down) grip throughout the exercise. Feb 7, 2025 · Limited Range of Motion: The curved bar can restrict the range of motion compared to a straight barbell. Focus on engaging the long head of the biceps by Jan 3, 2023 · In this article, I will compare EZ Bar Curls and Hammer Curls, discussing the unique benefits of each exercise and providing tips on proper form and programming. Mar 25, 2024 · Increased biceps activation: The EZ bar’s semi-supinated grip allows for a greater range of motion, maximizing biceps recruitment. Learn how to the reverse barbell curl for massive forearms and biceps. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Simply do as many reps of reverse curls as you can and then, on reaching failure, put the weight down, adopt an underhand or supinated grip, and crank out some more reps. hammer curls, comparing their benefits, muscle activation, and optimal execution. 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. Close Grip Bicep Curls Definition of close grip bicep curls: Close grip bicep curls involve holding the dumbbells or barbell with a narrow grip, where the hands are positioned closer together than shoulder-width apart. 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. Barbell curls are performed with a straight barbell that is held with a supinated (underhand) grip. Reverse curls, done with a barbell or EZ curl bar, involve elbow flexion with a pronated grip, which requires even more work from brachioradialis, the muscle that sits on top of your forearm. reverse curl debate, exploring their differences, benefits, and which exercise is right for you. While the reverse grip curl seems simple, there are a few common mistakes that can hinder your progress and increase the risk of injury. Dec 15, 2022 · The overhand grip used by Reverse Barbell Curl puts a heavy emphasis on the extensors of the forearms. The inward rotation of the forearm during the reverse curl can restrict the full range of motion, potentially reducing the Feb 14, 2025 · Bicep Curl vs. Whether you choose the barbell curl or the EZ bar curl, it’s important to use proper form to maximize results and minimize the Jan 3, 2025 · Overview Reverse curls, also known as hammer curls, are a fantastic exercise for targeting your brachialis and brachioradialis muscles, which are essential for forearm strength and grip power. Read our guide to find out if it's the right exercise for you. If you’re focused on improving wrist extension and reducing the risk of wrist injuries, reverse wrist curls are an excellent choice. Improved grip strength: The hammer curl strengthens your grip, which can be beneficial for other exercises and activities. Hammer Curls are cake. Your palms face inward through the whole range of motion, and the dumbbell looks like the head of a Apr 28, 2024 · The reverse EZ bar curl uses an EZ bar that provides a more comfortable grip compared to a traditional barbell. I am not trying to use these for biceps as I am doing other curls for that. Dec 15, 2022 · Another difference is the grip used. Hold the weight with an overhand grip and drag it up your body by letting your elbows drift behind your torso. Both movements effectively engage the biceps brachii, but they differ in their biomechanics and the specific muscle fibers they emphasize. This guide will walk you through the intricacies of how to do reverse curls properly, ensuring you get the most out of this powerful exercise. Sep 7, 2024 · 1. Jun 23, 2020 · Pump your arms up to the max by supersetting reverse barbell curls with regular biceps curls. Apr 17, 2024 · Barbell hammer curl and reverse curl: Use a barbell to perform hammer curls and reverse curls. Attach a cable attachment to the low pulley of a cable machine and perform the curl in a standing position. 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. Want to take your gains to the next level? Wouldn’t recommend overhand grip, they are more of a forearm curl than anything else. It can be performed with a barbell, EZ bar or dumbbells. Jun 14, 2025 · What Are Reverse Curls? Reverse curls are performed with an overhand grip (palms facing down), typically using a barbell or dumbbells. Mar 20, 2024 · While you can do a reverse curl with a barbell, EZ bar or dumbbells, using barbells for hammer curls would be, er, awkward, to say the least. Secure a resistance band to a stable object and perform the curl with your arms extended. Bicep curls use an underhand (supinated) grip, focusing more intensively on just the biceps. We reveal which exercises are best and which are worst for biceps growth. Here's how to do them the correct way. Reverse Curls with Cables: Cable machines provide constant tension throughout the movement, promoting muscle engagement. Reverse Curl: Which builds stronger arms? Discover key differences, benefits, and the best choice for you! Jul 20, 2025 · Compare hammer curls vs reverse curls for forearm growth. Nov 26, 2024 · Frequently Asked Questions How to Do the Reverse Biceps Curl Like most other curls, you can perform the reverse biceps curl with a barbell, dumbbells, a loadable cambered bar, or even cables. Feb 29, 2024 · When it comes to building bigger, stronger biceps, two exercises stand out: hammer curls and reverse grip curls. 2 days ago · Muscle Activation Differences Reverse curls and hammer curls, while both targeting the arms, engage muscles with distinct emphasis due to differences in grip and wrist position. See full list on criticalbody. Mar 14, 2024 · Hammer curls are performed by holding a barbell or dumbbells with a neutral grip (palms facing each other) and curling the weight up towards the shoulders. Spider curls: Barbell curls with the chest supported on a bench and the feet elevated. Use both and you’ll notice the difference. It is the ultimate curl comparison, hammer curl vs. In barbell curls, the hands are placed shoulder-width apart and the palms face upward. This variation allows you to lift heavier weights and target both the brachialis and biceps. The reverse curl is a compound exercise that primarily targets the brachioradialis, a muscle located on the outside of your forearm. As such, the aim of the movement is to keep as much tension on the target muscles—your biceps and brachioradialis—as possible. “Grab a heavy kettlebell by the handle using two hands and curl away. Jan 20, 2023 · Two curls in particular—the hammer curl and EZ-bar reverse curl — hit those areas of your forearms most neglected by wrist curls. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. The inner head is synonymous with the short head of the biceps, and the outer head is synonymous with the long Nov 30, 2024 · The reverse curl, also known as the reverse barbell curl, is a compound exercise that primarily targets the brachialis muscle, along with the brachioradialis and the supinator muscles. Hammer curls primarily target the brachialis muscle, which is located on the front of the upper arm. The cross body hammer curl is an isolation exercise that primarily targets the brachialis muscle, but it also engages the biceps brachii (especially the outer head) and the brachioradialis. May 24, 2025 · In this post, we’ll break down what reverse curls and hammer curls are, go over their benefits, and help you figure out which one aligns best with your fitness goals. By understanding the differences between these two exercises, you can figure out which one is best suited for your individual goals and needs. But when it comes to choosing between an EZ bar and a straight bar, many lifters are left wondering which option is better. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. 0:00 Intro 0:07 Opposite Pressures 2:16 Lower Arm Aesthetics 3:12 Difficulty Implications 4:11 Conclusion Instagram: / outalpha Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. It is also typically shorter than a barbell, which allows the weights to be closer to each other, offering more stability and balance. This grip puts a heavy focus on the brachioradialis and the muscles in the forearm as well as the biceps. This grip shifts the emphasis to the brachioradialis and forearm extensors more than the biceps, making it a great exercise for forearm development and wrist strength. Feb 22, 2024 · In the realm of bicep exercises, reverse curls and hammer curls stand as two formidable contenders. Both (spoiler alert) are curl exercises, but they differ in the type of bar that is used and the grip position. As you curl the weight up, rotate your wrists so that your palms are facing down at the top of the movement. Jun 30, 2024 · The reverse curl, also known as the hammer curl, is a popular exercise for building biceps strength and size. Jan 17, 2025 · Essential Information A barbell curl involves lifting a straight barbell from a pronated grip (palms facing down) to a supinated grip (palms facing up). Is it better to do reverse curls or hammer curls first in a workout. You may do reverse curls using free weights, resistance bands, or even a cable machine. Feb 23, 2024 · Reverse Curls: A Reverse Approach Reverse curls, on the other hand, flip the script. Dec 24, 2024 · What to know When it comes to building strong forearms and biceps, the reverse curl and hammer curl are two popular exercises that often come up in discussions. May 2, 2022 · The barbell hammer curl certainly has its pros and cons for working the biceps. To maximize biceps involvement, make a few form tweaks. 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. Ultimately, the most effective Dec 15, 2022 · Barbell Curls and EZ Bar Curls are both popular exercises that are used to strengthen and develop the muscles in the biceps and forearms. 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. Perform the reverse curl as described above. You can include both hammer curls and reverse curls in your workout routine for a comprehensive forearm development program. Both target the brachialis and brachioradialis muscles, but they differ in their execution and emphasis. The hammer curl indirectly strengthens the grip, as it requires a firm hold on the weight throughout the exercise. This grip places more emphasis on the short head of the biceps. Mar 16, 2024 · The reverse grip on the reverse curl places your palms facing you, engaging the biceps and forearms in a unique way. The reverse barbell curl, also known as the hammer curl, involves lifting a barbell while holding it with a neutral grip (palms facing each other). com Apr 26, 2023 · 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. Sep 12, 2024 · Wrist Curl vs Reverse Wrist Curl: Which One Should You Do? The best exercise for you depends on your individual goals and needs. I usually get a good pump on my forearms doing exercises for primarily biceps anyway. And discuss which muscles worked, the unique benefits of each exercise, and how to perform them. “You can use a kettlebell for hammer curls, too,” says Caine. 3. Hammer curls are great, even safer and more effective on a cable. Research shows that when comparing pull ups vs. chin-ups, it is just as effective at targeting the lats as a regular pull-up 2. Dec 24, 2021 · Difficulty Level: Beginner Equipment Needed: Barbell or dumbbells How to do reverse drag curls Load some weight onto a bar or grab a pair of dumbbells (see our dumbbell drag curl guide for more info on the differences). In contrast, reverse curls are an example of an exercise performed with hands pronated or palms facing down. Aug 16, 2024 · Reverse barbell curls, also known as underhand curls, involve holding the barbell with an underhand grip, palms facing upwards. Apr 6, 2024 · When it comes to building bigger, stronger biceps, barbell curls and hammer curls are two of the most popular exercises. Aug 5, 2024 · Quick notes In this post, we’ll break down the differences between hammer curls and reverse curls, explore their benefits, and help you determine which one is best for your fitness goals. Key Benefits of Reverse Curls: Strengthens forearm extensors and brachioradialis Improves 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. bicep curls. Mar 15, 2024 · Regular Curls: Mechanics and Benefits Regular curls are performed with an overhand grip, palms facing up. The reverse grip curl targets the brachialis, which contributes to a more defined and sculpted upper arm. This grip places the emphasis on the biceps and brachialis. Hammer curls is my vote. 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. Apr 12, 2024 · The effectiveness of hammer curls vs concentration curls ultimately depends on your individual goals and training style. With an overhand grip, reverse curls light up the brachioradialis, giving you that forearm definition hammer curls can’t fully deliver. e. Dec 31, 2024 · At a Glance The barbell curl is a classic bicep exercise that involves lifting a barbell from a hanging position to your shoulders while keeping your elbows close to your sides. But, the forearm is also the weak link, so you usually use less weight than regular curls. Grab one of our best-selling fixed barbells, flip your grip, and keep reading — your arms are about to finally look complete. Hammer curls use a neutral grip, palms facing each other, to engage the biceps, upper arm, and forearm. Instead of gripping the barbell or dumbbells with an overhand or underhand grip, you use a neutral grip, with your palms facing each other. Oct 24, 2025 · Hammer curls and bicep curls differ in grip and muscles worked. The hammer curl, as its name suggests, involves a hammer-like grip that targets the brachioradialis and **flexor carpi radialis** muscles, located on the inside of the forearm. Benefits of Hammer Curls Targeted inner biceps: Hammer curls isolate the inner, or brachialis, head of the biceps, which is often neglected in other curl variations. Keep your elbows close to your body and curl the weight up towards your shoulders. For comprehensive bicep development: Hammer curls provide a more balanced workout, engaging both the biceps and forearms. Mar 11, 2024 · On the other hand, hammer curls employ a neutral grip, meaning your palms face each other throughout the whole range of motion. Mar 30, 2024 · While reverse curls focus on building biceps size and strength, reverse wrist curls strengthen the forearms and improve grip strength. Apr 1, 2024 · Zottman curls: Barbell curls with a reverse grip (palms facing down) at the top of the movement. 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. This article delves into the hammer curls vs. 31 votes, 94 comments. This grip also activates the posterior Jul 24, 2024 · Let’s compare three of the most popular bicep curl variations: the standard bicep curl, the hammer curl, and the reverse curl. Thanks Aug 4, 2023 · The reverse curl involves gripping the barbell with a reverse grip, meaning the palms face down instead of upward as in a traditional bicep curl. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. This grip targets the brachioradialis and the biceps equally. Sep 11, 2024 · The reverse curl, also known as the hammer curl, is a fantastic exercise that targets the brachialis and brachioradialis muscles, which are responsible for forearm strength and grip power. 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). 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. Search "how to do a hammer curl" @tyler-path Subscribe Reverse curl vs hammer curl — battle of the brachialis and brachioradialis curls 29K Dislike Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. Apr 14, 2024 · What are Hammer Curls? Hammer curls are another variation of the bicep curl. Apr 21, 2023 · Reverse barbell curls performed with an EZ bar are a great alternative to hammer curls. Choose the exercise that best suits your fitness goals and incorporate it into your workout routine for optimal results. If you’re looking to improve your overall grip strength, wrist curls are a great starting point. Jun 22, 2024 · Variations of Reverse Curls Hammer reverse curls: Hold the dumbbells with a neutral grip, palms facing each other. Hammer Curl: A Different Approach The hammer curl, as the name suggests, involves holding the dumbbell with a neutral grip, palms facing each other. With an overhand grip, palms facing the body, the barbell is lowered towards the shoulders. The reverse grip hand positioning will naturally make the biceps more involved in the exercise. Oct 28, 2024 · Hammer Curls with a Barbell: This variation allows for heavier weights and a more stable grip. With hammer curls, your hand is between supination and pronation, also called a neutral grip. The bicep curl activates the long and short head of the bicep while the hammer curl mainly activates the long head of the bicep. 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. In this article, I’m going to break down how to do each exercise and then discuss which exercise might be best for you depending on your lifting goals and preferences. Reverse-grip (i. 2. Imagine holding a dumbbell so that the dumbbell head and your forearm form the shape of a hammer. One being pronated and the other being a neutral grip. Discover which exercise will get you the biggest arms and the most gains. As you curl the weight up, your elbows remain tucked into your sides, and your forearms rotate inward at the top of the movement. Mar 20, 2024 · In the realm of bicep training, two exercises stand tall: hammer curls and reverse curls. Both hammer curls and reverse curls are variations of the classic bicep curl, but they differ in their grip and the muscles they emphasize. I can do pretty strict Hammer Curls with 65lb dumbbells and my arms are tiny. Additionally, you may choose to perform this biceps exercise standing or seated. What Muscles does the Reverse Curl Work? Oct 3, 2023 · Bicep curls emphasise the biceps brachii (the two-headed muscle in the upper arm, responsible for flexion), especially when performed with a supinated grip (palms up) Hammer curls, on the other Nov 4, 2007 · You should do a variety of arm exercises in order to get the best results BUT if you’re just trying to look like a badass and you want to work all the parts of your elbow flexors then do Hammer Curls and Wide-Grip Barbell Curls. What many do not know is that reverse curls may be the key to gains. Any type of barbell would stick out uncomfortably behind or in front of your body if you tried to use it to hammer curl. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Apr 8, 2024 · Mechanics: Hammer Curls vs Preacher Curls Hammer Curls Hammer curls are performed with a neutral grip, where your palms face your body. Aug 26, 2025 · What is the Reverse Curl? The Reverse Curl is a variation of the Bicep Curl with the hands in an overhand (pronated) setup instead of the usual underhand (supinated) grip. Keep reading to learn how. This grip position primarily targets the long head of the biceps. Hold a barbell or dumbbells with an overhand grip, shoulder-width apart. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. This complete guide includes several reverse curl variations. Jan 6, 2023 · You perform standard bicep curls with your hands supinated or palms (mostly) facing up. Short answer: it builds stronger forearms, thicker arms, and a rock-solid grip. Pause at the top of the movement, squeezing your forearms, and then slowly lower the barbell back to Jan 9, 2024 · Wondering which exercise is better for building bigger arms – reverse curls or hammer curls? Let’s see their strengths and weaknesses. Jan 29, 2025 · The reverse curl, also known as the wrist curl, is a strength training exercise that primarily targets the brachioradialis muscle, located on the outside of the forearm. By using this reverse grip, the brachioradialis muscle is emphasized, leading to increased strength and size in this area. Forearms Reverse Grip Barbell Curl Overview The reverse grip barbell curl is a variation of the barbell curl and an exercise used to target the muscles of the biceps. This reverse motion targets the biceps from a different angle, emphasizing the brachialis and forearms. 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. Dec 25, 2024 · While countless exercises target this muscle group, two stand out as popular choices: the reverse grip curl and the **hammer curl**. So grip “with intent” during your next biceps session (and Dec 8, 2024 · The reverse grip curl, also known as the hammer curl, is a fantastic exercise for building forearm strength, grip power, and overall arm definition. Read the article to understand how to correctly perform reverse curls and achieve the results you're looking for. Dec 17, 2021 · Close grip barbell curls are similar to biceps curls, but they require a tighter grip and supinated wrists. The dumbbells are then lowered with a reverse grip. Oct 24, 2025 · Ever feel like your forearms gave up before your biceps did? The reverse barbell curl fixes that. Mechanics: 1. Oct 1, 2025 · Reverse curls muscles worked vs hammer curls — key difference Hammer curls build thickness, but reverse curls build detail. That means your palms face each other throughout the movement. In fact, few exercises will challenge the extensors quite like a Reverse Barbell Curl. Apr 12, 2023 · The main point of distinction between the reverse curl and the hammer curl relate to the hands. It involves lifting a Jan 9, 2025 · Benefits of the Hammer Curl: Targets both the biceps and brachialis: The hammer curl’s grip allows you to work both the biceps and brachialis, leading to a more well-rounded biceps development. Aug 12, 2025 · What Are Hammer Curls? Hammer curls are a variation of the traditional bicep curl, performed with a neutral grip. This makes the bicep curl more effective for building bicep size. Which is better for long term and for more of the forearm. So barbell curls using a straight bar are out, but dumbbells still work just fine. Aug 3, 2022 · Similar to a barbell curl, a supinated (underhand) grip is more effective at targeting the biceps than a pronated (overhand) grip. GROW your arms with this guide! Feb 1, 2025 · When it comes to building strong and defined forearms, the hammer curl and reverse curl are two popular exercises that often come up in discussions. It also helps to improve grip Aug 30, 2023 · If you can’t perform a hammer curl for any reason, here are some alternatives to consider: neutral grip pull-ups; close-grip chin-ups; dumbbell preacher curls; reverse-grip barbell curls; Zottman curls; EZ-bar curls; concentration curls. Learn which exercise builds bigger forearms faster and programming tips. Hammer Curl Hammer curls place a strong emphasis on the brachialis, brachioradialis, and biceps muscles, which results in greater muscle activation and growth. This variation provides numerous benefits: 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. . Try regular Hammer curls and also pinwheel curls. An EZ bar curl involves lifting a curved EZ bar from a neutral grip (palms facing each other) to a supinated grip. 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. Dec 10, 2022 · Reverse curl is a popular exercise to build muscles. By the end, you will know which curl best suits your goals. Aug 2, 2024 · Highlights The Zottman curl is a unique bicep curl variation that combines a standard curl with a reverse curl. 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. In hammer curls, the palms face each other and the hands are positioned at the sides of the body. Close grip, weighted pull ups, “narrow” grip barbell curls, and db curls are all better choices for pure bicep work. Both exercises target the biceps, but they do so in unique ways. That is where the name comes from. Zottman reverse curls: Start with an underhand grip. Oct 30, 2024 · Scientists have measured biceps activation during curls. Mar 22, 2024 · In this comprehensive guide, we’ ll delve into the nuances of reverse grip curls vs. This grip variation primarily targets the biceps brachii muscle, which is the main muscle responsible for elbow flexion. , overhand) curls can be used as part of a program for strengthening the muscles that extend the fingers. Picking between hammer and reverse curls can be difficult - both are excellent moves BUT with very different results. But which one is better? Let’s delve into the differences between barbell curls vs hammer curls to determine the optimal choice for your fitness goals. Also learn about the benefits of the exercise and the muscles it works. The reverse curl, performed with a pronated (overhand) grip, places greater stress on the brachioradialis and brachialis, muscles critical for forearm strength and elbow flexion. nfxcbpcb dqu ojuri iuogu ompt lbxhkw japueb vattun vdezme zxrebf vuc mzwxe ycciw ijy rpitj