Hammer curls are a bicep exercise performed by holding dumbbells at your sides and curling while remaining that grip and not supinating it.

For easy reference, check out the image below borrowed from. Keeping in mind your bicep anatomy will help you have some mind-muscle connection while performing your lifts. The brachialis is a small muscle lies underneath the long and short head and affects your bicep peak as well, but not nearly as much as the long head. The other, little known part of the bicep is the brachialis. Ever seen a guy with huge arms when viewed from the side but looking at him straight on they look pretty regular? He’s having trouble developing the short head. The short head runs along the inside of the upper arm and gives the bicep thickness when viewed from the front. The long head of the bicep is the strip of muscle that runs along the outside of the upper arm and gives the bicep a peak when flexed. The most well-known parts of the bicep are long head and short head. 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.īefore we dive into these exercises and what makes them tick, let’s take a look at the anatomy of the bicep.

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. When it comes to hammer curls vs bicep curls, they are both great bicep exercises, and have become staples of many lifters’ arm workouts however, when comparing apples to apples, which one is better? Two of the most popular bicep exercises are supinated-grip curls (regular bicep curls) and hammer curls. As with the rest of your body parts, there are exercises that will provide different levels of effectiveness and intensity to your biceps. However, when you’re in pursuit of an enviable pair of pythons, exercise selection is important, and not all bicep exercises were created equally. Having a nice set of guns is the end-goal for many lifters out there, that’s why you see so many inexperienced lifters cranking out set after set of the same type of curls. Many people start lifting to get big arms.

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