![]() ![]() Here are some of the benefits of hammer curls: Pros and Cons The Advantages of Hammer Curls Now that you know more about the biceps, let’s dive into the two exercises that we’ll be comparing. However, if your arm is lacking width or thickness, then it may be a good idea to utilize bicep curls. They also hit the brachialis, which sits under the biceps brachii and can help increase bicep height. ![]() Therefore, if your goal is to build a bigger bicep peak, then hammer curls may be superior since they target the long head of the biceps brachii. On the other hand, the short head of the biceps brachii is positioned on the media (inner)l side of upper arm and contributes to the width or thickness of the bicep. The long head of the bicep brachii is located on the lateral (outer) side of the upper arm and makes up the peak, also known as the height of the bicep. As the name suggests, the bicep is made up of two heads – the long head and the short head. It’s positioned on the front of your arm and runs from the shoulder to the elbow. The bicep, also known as the biceps brachii, is a muscle that makes up about one-third of your upper arm. Which one is worth putting into your workout routine? Keep reading to find out! Arm Anatomy If you’re trying to emphasize the “peak” of your biceps, you should probably include hammer curls as well. Bicep curls are performed with a supinated grip, which is superior for bicep activation.ĭetermining which is “better” depends on your specific goals, but for most those seeking larger and stronger biceps, the bicep curl is the better choice. Since the hammer curl is performed with the wrist in a neutral position, the biceps cannot exert maximal force and are supported by other muscles. While the bicep curl may be superior for increasing bicep size, the hammer curl more effectively targets muscles in the forearm and wrist. Spartan Aesthetix does a nice job of summarizing the differences and similarities in this video. This makes the bicep curl more effective for building bicep size. The bicep curl activates the long and short head of the bicep while the hammer curl mainly activates the long head of the bicep. The main difference between the hammer curl and bicep curl is that the bicep curl works both heads of the bicep muscle.
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