{"id":48526,"date":"2022-12-28T12:09:19","date_gmt":"2022-12-28T12:09:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48526"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hammer-curls-vs-bicep-curls","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/","title":{"rendered":"Hammer Curls Vs. Bicep Curls: The Difference Is In The Angle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#Hammer_Curls_Vs_Bicep_Curls_Whats_The_Difference\" >Hammer Curls Vs Bicep Curls: What&#8217;s The Difference<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#What_Are_Hammer_Curls\" >What Are Hammer Curls?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#How_To_Perform_Hammer_Curls\" >How To Perform Hammer Curls<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#Hammer_Curls_Benefits\" >Hammer Curls Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#Mistakes_To_Avoid_While_Doing_Hammer_Curls\" >Mistakes To Avoid While Doing Hammer Curls<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#1_Using_Momentum\" >1. Using Momentum<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#2_Moving_The_Upper_Arm\" >2. Moving The Upper Arm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#3_Ego_Lifting\" >3. Ego Lifting<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#What_Are_Bicep_Curls\" >What Are Bicep Curls?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#How_To_Perform_Bicep_Curls\" >How To Perform Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#Bicep_Curls_Benefits\" >Bicep Curls Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#Mistakes_To_Avoid_While_Performing_Bicep_Curls\" >Mistakes To Avoid While Performing Bicep Curls<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#1_Not_Protecting_Your_Back\" >1. Not Protecting Your Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#2_Not_Using_A_Full_Range_Of_Motion\" >2. Not Using A Full Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#3_Curling_Too_Quickly\" >3. Curling Too Quickly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#4_Using_Too_Much_Weight\" >4. Using Too Much Weight<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#Hammer_Curls_Vs_Bicep_Curls_Which_One_Is_The_Best\" >Hammer Curls Vs Bicep Curls: Which One Is The Best?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Biceps aren&#8217;t called &#8220;guns&#8221; for nothing. They&#8217;re one of the most coveted muscle groups for both men and women. And, while there are tons of different exercises that work the biceps, two of the most popular are hammer curls and bicep curls. <\/span><span style=\"font-weight: 400;\">So, what&#8217;s the difference between these two exercises? Why does it matter? Like with most exercises, knowing the nuances can make a big difference in your results. So, let&#8217;s take a closer look at hammer curls vs bicep curls to see the key differences.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hammer_Curls\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hammer_Curls_Vs_Bicep_Curls_Whats_The_Difference\"><\/span><strong>Hammer Curls Vs Bicep Curls: What&#8217;s The Difference<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main difference between these two exercises is the angle of your wrist. With a biceps curl, your wrists are in a position that puts your biceps at a mechanical disadvantage. In addition, your palms face forward (supinated grip).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means they have to work harder to <a href=\"https:\/\/betterme.world\/articles\/standing-bicep-stretch\/\">lift the weight<\/a>. This takes the focus off of your biceps and puts it more on the muscles on the top and bottom of your forearm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, with a hammer curl your palms face each other (neutral grip). In addition, your wrists are in a neutral position. This takes the focus off of your biceps and puts it more on your brachioradialis (the muscle that runs from your elbow to your shoulder) and brachialis (the muscle on the inside of your upper arm).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Which one is better? Indeed, both exercises have their place. Let\u2019s review the execution, benefits, and mistakes to avoid while doing each <a href=\"https:\/\/betterme.world\/articles\/outer-bicep-workout\/\">exercise<\/a>.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Hammer_Curls\"><\/span><strong>What Are Hammer Curls?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hammer curls are a variation of the traditional bicep curl. Rather than having your palms face forward, as they would in a standard bicep curl, you keep your palms facing your sides throughout the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This change in grip activates different muscles in your arms, specifically the brachialis, which is a muscle that runs from your elbow to your shoulder.The brachialis is responsible for bringing your arm out to the side, away from your body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551630\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Strengthening this muscle can help to improve the overall appearance of your arms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hammer curls also activate the brachioradialis, which is a muscle that runs from your elbow to your wrist. This muscle is responsible for flexing your forearm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While standard bicep curls primarily target the biceps brachii, hammer curls place more emphasis on the long head of the biceps brachii, which is the <a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\">muscle<\/a> responsible for giving your arms that &#8220;peak&#8221; look.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Perform_Hammer_Curls\"><\/span><strong>How To Perform Hammer Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your arms hang at your sides, keeping your palms facing your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your wrists so that the dumbbells point forward (rather than sideways).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your upper arms stationary, curl the weights up to shoulder level, exhaling as you lift.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your biceps at the top of the curl, and then slowly lower the weights back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\"><i>Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hammer_Curls\"><img decoding=\"async\" class=\"aligncenter wp-image-47287 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734-1024x577.png\" alt=\"Fitness App\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hammer_Curls_Benefits\"><\/span><strong>Hammer Curls Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hammer curls offer a number of <a href=\"https:\/\/betterme.world\/articles\/farmers-carry-workout\/\">benefits<\/a>, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Muscle Definition:<\/b><span style=\"font-weight: 400;\"> As mentioned above, hammer curls help to improve the definition of the muscles in your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Greater Overall Strength:<\/b><span style=\"font-weight: 400;\"> Hammer curls not only target the biceps and brachialis, but they also work the brachioradialis. This helps to build greater overall strength in your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Posture: <\/b><span style=\"font-weight: 400;\">Stronger biceps and brachialis muscles can help to improve your posture by keeping your shoulders pulled back. This can also help to prevent pain in the neck and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Joint Stability: <\/b><span style=\"font-weight: 400;\">Stronger biceps and brachialis muscles help to stabilize the joints in your arms. This can help to prevent injuries, particularly in the elbow and shoulder (<\/span><a href=\"https:\/\/uihc.org\/health-topics\/muscle-strength-and-balance-are-important-healthy-joints\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Coordination: <\/b><span style=\"font-weight: 400;\">The hammer curl requires coordination between the muscles in your arms and your hands. This can help to improve your overall coordination and balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Grip Strength:<\/b><span style=\"font-weight: 400;\"> The hammer curl exercise helps to improve grip strength, which can be beneficial for a number of activities, such as lifting weights, rock climbing, and playing tennis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Blood Circulation:<\/b><span style=\"font-weight: 400;\"> The hammer curl exercise helps to increase blood circulation throughout your arms. This can help to oxygenate the muscles and reduce pain and stiffness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Bone Density: <\/b><span style=\"font-weight: 400;\">As a weight-bearing exercise, the hammer curl helps to improve bone density. This can help to reduce the risk of fractures and osteoporosis (<\/span><a href=\"https:\/\/www.bones.nih.gov\/health-info\/bone\/bone-health\/exercise\/exercise-your-bone-health\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistakes_To_Avoid_While_Doing_Hammer_Curls\"><\/span><strong>Mistakes To Avoid While Doing Hammer Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few mistakes that you&#8217;ll want to avoid while doing hammer curls, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Using_Momentum\"><\/span><strong>1. Using Momentum<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most common mistakes people make while doing hammer curls is using momentum to lift the weights. In simple terms, this means swinging the weights up rather than using your muscles to lift them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This not only reduces the effectiveness of the exercise, but it can also lead to injuries. If you find yourself using momentum, reduce the weight and focus on using slow, controlled movements.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Moving_The_Upper_Arm\"><\/span><strong>2. Moving The Upper Arm<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another common mistake is moving the upper arm while performing <a href=\"https:\/\/betterme.world\/articles\/triceps-exercises-no-equipment\/\">hammer curls<\/a>. This takes the focus off of the biceps and brachialis and works the deltoids instead. The deltoids are a much larger muscle group, so this essentially turns the exercise into a shoulder press. To avoid this mistake, keep your upper arms stationary and focus on moving only your forearms.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hammer_Curls\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hammer_Curls\"><img decoding=\"async\" class=\"aligncenter wp-image-47274 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729-1024x577.png\" alt=\"hammer curls vs bicep curls\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Ego_Lifting\"><\/span><strong>3. Ego Lifting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ego lifting is when you lift a weight that&#8217;s too heavy for you to <a href=\"https:\/\/betterme.world\/articles\/half-squat-vs-full-squat\/\">handle<\/a>. This usually happens when people are trying to impress others or when they&#8217;re trying to keep up with someone who&#8217;s lifting a heavier weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only is ego lifting ineffective, but it can also lead to injuries. Be sure to lift a weight that you can handle with proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that hammer curls are an isolation exercise, meaning they target a specific muscle group that may not be as large as those targeted by compound <a href=\"https:\/\/betterme.world\/articles\/home-workout-plan-with-dumbbells\/\">exercises<\/a>. As a result, you shouldn&#8217;t expect to use the same weight for hammer curls as you would for exercises like the bench press.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Bicep_Curls\"><\/span><strong>What Are Bicep Curls?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bicep curls are a weightlifting exercise that targets the biceps muscles. The biceps are located on the front of the upper arm and are responsible for bending the elbow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bicep curls can be performed with a variety of equipment, such as dumbbells, barbells, and resistance bands. They can also be performed with no equipment at all, using only the weight of your body.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Perform_Bicep_Curls\"><\/span><strong>How To Perform Bicep Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few different ways to perform bicep curls, but the most common is with dumbbells. To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your knees slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand with your palms facing forward and your arms extended straight down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your wrists so that your palms are facing your thighs. This is the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From here, curl the weights up toward your shoulders, keeping your upper arms stationary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your biceps at the top of the curl, then slowly lower the weights back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/bodyweight-bicep-exercise\/\"><i>Bodyweight Bicep Exercise: Get Bigger Biceps At Home Without Lifting Any Weights<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hammer_Curls\"><img decoding=\"async\" class=\"aligncenter wp-image-47275 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728-1024x577.png\" alt=\"hammer curls vs bicep curls\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bicep_Curls_Benefits\"><\/span><strong>Bicep Curls Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bicep curls offer a number of <a href=\"https:\/\/betterme.world\/articles\/elliptical-weight-loss\/\">benefits<\/a>, including:<\/span><\/p>\n<ul>\n<li><b>Improved Muscle Definition: <\/b><span style=\"font-weight: 400;\">One of the most obvious benefits of bicep curls is that they can help to improve muscle definition. As you build muscle, your arms will become more toned and defined.<\/span><\/li>\n<li><b>Improved Arm Strength: <\/b><span style=\"font-weight: 400;\">Bicep curls can also help to improve arm strength. This is because the biceps are responsible for bending the elbow.\u00a0 Strengthening them will make it easier to perform activities that require elbow movement, such as opening a door or lifting a heavy object.<\/span><\/li>\n<li><b>Improved Overall Strength: <\/b><span style=\"font-weight: 400;\">In addition to improving arm strength, bicep curls can also help to improve overall strength. This is because the biceps are connected to the shoulder and the back. Strengthening them can also help improve strength in those areas.<\/span><\/li>\n<li><b>Improved Explosive Power:<\/b><span style=\"font-weight: 400;\"> Bicep curls can also help improve explosive power. This is because the biceps are responsible for helping the elbow to extend quickly, so strengthening them can help to improve the speed at which the elbow can extend.<\/span><\/li>\n<li><b>Improved Body Composition:<\/b><span style=\"font-weight: 400;\">Bicep curls can also help improve body composition. This is because they can help build muscle and reduce body fat.<\/span><\/li>\n<li><b>Improved Joint Health: <\/b><span style=\"font-weight: 400;\">Bicep curls can also help improve joint health. This is because they can help strengthen the muscles and tendons around the elbow, which can help reduce the risk of joint injuries (<\/span><a href=\"https:\/\/uihc.org\/health-topics\/muscle-strength-and-balance-are-important-healthy-joints\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b>Improved Performance In Other Exercises: <\/b><span style=\"font-weight: 400;\">Bicep curls can also help improve performance in other exercises. This is because they can help build strength in the biceps, which can transfer to other exercises that require elbow movement, such as the bench press.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hammer_Curls\"><img decoding=\"async\" class=\"aligncenter wp-image-47200 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624-1024x576.png\" alt=\"hammer curls vs bicep curls\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistakes_To_Avoid_While_Performing_Bicep_Curls\"><\/span><strong>Mistakes To Avoid While Performing Bicep Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few mistakes that people often make while performing bicep curls, which can lead to injuries or decreased results. These <a href=\"https:\/\/betterme.world\/articles\/what-causes-armpit-fat\/\">mistakes<\/a> include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Not_Protecting_Your_Back\"><\/span><strong>1. Not Protecting Your Back<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bicep curls can put a lot of stress on the lower back, so it&#8217;s important to protect it while performing this exercise. To do this, make sure to keep your knees slightly bent and your back straight. This takes the stress off of the lower back and helps prevent injuries.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Not_Using_A_Full_Range_Of_Motion\"><\/span><strong>2. Not Using A Full Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Range of motion refers to the amount of movement that a joint can go through. When performing bicep curls, it&#8217;s important to use a full range of motion in order to fully work the biceps. To do this, make sure to curl the weights all the way up to your shoulders and lower them all the way back down to the starting position.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hammer_Curls\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Curling_Too_Quickly\"><\/span><strong>3. Curling Too Quickly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When performing bicep curls, it&#8217;s important to curl the weights slowly and controlled. Curling too quickly can lead to momentum, which takes the focus off of the biceps and puts it on the lower back. Curling too quickly can also lead to joint injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To determine a good pace, think of the muscles you&#8217;re trying to work. The biceps are a slow-twitch muscle, meaning they&#8217;re designed for endurance rather than speed. Take two seconds to curl the weight up, and four seconds to lower it back down.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Using_Too_Much_Weight\"><\/span><strong>4. Using Too Much Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Using too much weight is another common mistake people make when performing bicep curls. Using too much weight can lead to poor form, which can lead to injuries. It can also lead to momentum, which takes the focus off of the biceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid using too much weight, start with a lighter weight and gradually increase the amount of weight as you get stronger.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hammer_Curls\"><img decoding=\"async\" class=\"aligncenter wp-image-47127 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598-1024x576.png\" alt=\"hammer curls vs bicep curls\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207598.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hammer_Curls_Vs_Bicep_Curls_Which_One_Is_The_Best\"><\/span><strong>Hammer Curls Vs Bicep Curls: Which One Is The Best?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know the benefits of bicep curls, you might be wondering if they&#8217;re better than hammer curls. There&#8217;s no easy answer to this question since it depends on your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is to build bigger biceps, then you might want to go for hammer curls. Hammer curls target multiple muscles in the arms, which can help to build overall size.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is to perfect your form and ensure that you&#8217;re working your biceps properly, then you might want to go for bicep curls. Bicep curls are a great exercise for isolating the biceps and because they&#8217;re simpler to perform, they&#8217;re often easier to perfect your form on (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737788\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No matter which exercise you choose, make sure to focus on quality over quantity. This means performing each rep slowly and with control. It also means using a weight that&#8217;s challenging, but not so heavy that you can&#8217;t maintain good form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performing 2-3 sets of 8-12 reps is a good place to start for most people. Remember, the key is to focus on quality over quantity. In addition, you&#8217;ll want to rest for 60-90 seconds between sets to allow your muscles time to recover. Alternate workout days with days of rest or other forms of exercise to give your muscles time to grow.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In the hammer curls vs bicep curls debate, there&#8217;s no clear winner. It really depends on your goals. However, both exercises are great for building strength and size in the arms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is to build bigger biceps, then you might want to focus on hammer curls. If your goal is to perfect your form and ensure that you&#8217;re working your biceps properly, then you might want to focus on bicep curls.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hammer_Curls\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Biceps aren&#8217;t called &#8220;guns&#8221; for nothing. They&#8217;re one of the most coveted muscle groups for both men and women. And, while there are tons of different exercises that work the biceps, two of the most popular are hammer curls and bicep curls. So, what&#8217;s the difference between these two exercises? Why does it matter? Like [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":48527,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[125],"class_list":["post-48526","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hammer Curls Vs. Bicep Curls: The Difference Is In The Angle - BetterMe<\/title>\n<meta name=\"description\" content=\"Not sure whether to do \u2605 HAMMER CURLS OR BICEP CURLS? \u27a4 This article will help you decide by breaking down the benefits of each exercise. Keep reading to find out everything you want to know.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hammer Curls Vs. Bicep Curls: The Difference Is In The Angle\" \/>\n<meta property=\"og:description\" content=\"Not sure whether to do \u2605 HAMMER CURLS OR BICEP CURLS? \u27a4 This article will help you decide by breaking down the benefits of each exercise. Keep reading to find out everything you want to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1862256256-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Hammer Curls Vs. Bicep Curls: The Difference Is In The Angle\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/\"},\"wordCount\":2235,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1862256256-scaled.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Biceps aren't called \\\"guns\\\" for nothing. They're one of the most coveted muscle groups for both men and women. And, while there are tons of different exercises that work the biceps, two of the most popular are hammer curls and bicep curls. <\/span><span style=\\\"font-weight: 400;\\\">So, what's the difference between these two exercises? Why does it matter? Like with most exercises, knowing the nuances can make a big difference in your results. So, let's take a closer look at hammer curls vs bicep curls to see the key differences.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Hammer Curls Vs Bicep Curls: What's The Difference<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The main difference between these two exercises is the angle of your wrist. With a biceps curl, your wrists are in a position that puts your biceps at a mechanical disadvantage. In addition, your palms face forward (supinated grip).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This means they have to work harder to <a href=\\\"https:\/\/betterme.world\/articles\/standing-bicep-stretch\/\\\">lift the weight<\/a>. This takes the focus off of your biceps and puts it more on the muscles on the top and bottom of your forearm.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">On the other hand, with a hammer curl your palms face each other (neutral grip). In addition, your wrists are in a neutral position. This takes the focus off of your biceps and puts it more on your brachioradialis (the muscle that runs from your elbow to your shoulder) and brachialis (the muscle on the inside of your upper arm).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Which one is better? Indeed, both exercises have their place. Let\u2019s review the execution, benefits, and mistakes to avoid while doing each <a href=\\\"https:\/\/betterme.world\/articles\/outer-bicep-workout\/\\\">exercise<\/a>.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Hammer Curls?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Hammer curls are a var ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/\",\"name\":\"Hammer Curls Vs. 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Bicep Curls: The Difference Is In The Angle\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hammer Curls Vs. Bicep Curls: The Difference Is In The Angle - BetterMe","description":"Not sure whether to do \u2605 HAMMER CURLS OR BICEP CURLS? \u27a4 This article will help you decide by breaking down the benefits of each exercise. Keep reading to find out everything you want to know.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Hammer Curls Vs. Bicep Curls: The Difference Is In The Angle","og_description":"Not sure whether to do \u2605 HAMMER CURLS OR BICEP CURLS? \u27a4 This article will help you decide by breaking down the benefits of each exercise. Keep reading to find out everything you want to know.","og_url":"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1708,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1862256256-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Hammer Curls Vs. Bicep Curls: The Difference Is In The Angle","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/"},"wordCount":2235,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1862256256-scaled.jpg","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Biceps aren't called \"guns\" for nothing. They're one of the most coveted muscle groups for both men and women. And, while there are tons of different exercises that work the biceps, two of the most popular are hammer curls and bicep curls. <\/span><span style=\"font-weight: 400;\">So, what's the difference between these two exercises? Why does it matter? Like with most exercises, knowing the nuances can make a big difference in your results. So, let's take a closer look at hammer curls vs bicep curls to see the key differences.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Hammer Curls Vs Bicep Curls: What's The Difference<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The main difference between these two exercises is the angle of your wrist. With a biceps curl, your wrists are in a position that puts your biceps at a mechanical disadvantage. In addition, your palms face forward (supinated grip).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This means they have to work harder to <a href=\"https:\/\/betterme.world\/articles\/standing-bicep-stretch\/\">lift the weight<\/a>. This takes the focus off of your biceps and puts it more on the muscles on the top and bottom of your forearm.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">On the other hand, with a hammer curl your palms face each other (neutral grip). In addition, your wrists are in a neutral position. This takes the focus off of your biceps and puts it more on your brachioradialis (the muscle that runs from your elbow to your shoulder) and brachialis (the muscle on the inside of your upper arm).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Which one is better? Indeed, both exercises have their place. Let\u2019s review the execution, benefits, and mistakes to avoid while doing each <a href=\"https:\/\/betterme.world\/articles\/outer-bicep-workout\/\">exercise<\/a>.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are Hammer Curls?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Hammer curls are a var ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/","url":"https:\/\/dev.betterme.world\/articles\/hammer-curls-vs-bicep-curls\/","name":"Hammer Curls Vs. 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