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Hammer Curls vs Regular Curls | 3 Reasons Why Both are Great

Sep 24, 2018

Hammer Curls vs Regular Curls - Dark Iron Fitness Leather Gym GlovesShould you have a preference when it comes to hammer curls vs regular curls?

Well, maybe.

There’s a good chance most of you out there only do standard bicep curls.

Nothing wrong with that…

In fact, I’m here to discuss the benefits of the always awesome bicep curl.

But, I would be doing an injustice to disregard the amazingly effective hammer curl.

Word of warning, now, though.

Hammer curls will be far more intense, especially on the negative, so make sure you can properly grip the weight.

For killing your dumbbell hammer curls, I suggest picking up a pair of our new leather gym gloves.

With these gloves, you’ll be in awe at how comfortable and confident you feel gripping the dumbbells.

Now, let’s talk about regular curls, hammer curls, how to do both, and some reasons both are beneficial.

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Hammer Curls vs Regular Curls

What are Regular Bicep Curls?

The gold standard, baby!

You’ve seen people doing them, you’ve done them, and everyone pretty much loves ’em.

Curls are truly a bicep killer and one of the greatest isolation movements, ever.

Essentially, you are holding a barbell or dumbbells out in front of you, with your elbows to the side, and curling the weight up until your biceps fully contract.

It’s truly a simple movement that will give you great results.

Watch Below: How to Properly Perform Bicep Curls


What are Hammer Curls?

Dumbbells for Home Use - Hammer CurlsHammer curls, for one, are a killer movement.

Take your standard dumbbell bicep curl and rotate your palms inwards towards each other.

That’s right…

You are now holding each dumbbell…

Like a…


Perfect form, everyone.

With the hammer curl, you will notice that you’ll need to stabilize the weight much more than usual.

To be honest, I love hammer curls and find them to be one of the best ways to utilize your biceps and grip.

Since the weight isn’t just sitting in the palm of your hands, you need to be sure you can control the dumbbells.

There are so many reasons why I would suggest hammer curls and different ways to do them, but first, let’s discuss three reasons why regular curls are great.


Hammer Curls vs Regular Curls: 3 Reasons to Continue Doing Regular Bicep Curls

1) They are the Easiest Bicep Exercise

Everyone can learn to do a bicep curl easily.

There’s literally no learning curve.

All you do is curl up your arms with dumbbells (or barbell) in hand.

Any time I’ve personally introduced someone to training arms or biceps, I always start with the regular bicep curl.

In my opinion, it is the best way to get acquainted with the form and how the biceps are stimulated.

You really can’t go wrong with an exercise so easy!


2) You Can Still Benefit Doing Cheat Curls

Of course, I am someone who is usually against any cheat reps.

However, cheat curls can be done beneficially and with purpose.

Even with cheat reps, you can have “good” form and bad form.

If the weight is far too heavy, then the cheat reps will be dangerous.

But, if you are just burnt out, then you can still push a few more cheat curls to your advantage.

For one, this keeps the muscle under tension for a longer period of time.

And alternatively, you are exhausting the muscle more, breaking it down, and preparing it to grow.

So, when you do your curls, feel free to use your momentum and throw up a few more cheat curls!


3) There are Many Variations of the Regular Bicep Curl

You can do your curls with a straight up and down motion.

Or, you can add a bit of a twist inwards or outwards to target different portions of the bicep head.

Furthermore, you can start and stop at different positions of the curl.

For example, curling from your arms completely extended down to all the way up at your shoulders.

On the flip side, you can start the curl with the dumbbells in front of you near your waist and come up toward your chest.

The variations seem endless because they almost are.

You can also do bicep curls sitting down, off your knees, when resting on a bench, etc.

The versatility aspect plays a huge role in the success of your regular bicep curls.

Watch Below:Hammer Curls vs Regular Curls: How to Do Both Variations


Hammer Curls vs Regular Curls: 3 Reasons Hammer Curls are Awesome

1) They Aren’t Limited in Targeting Only the Bicep

Since hammer curls use a completely different grip, they target more than just biceps.

As the name suggests, you are moving the dumbbells in a “hammering” motion.

With this motion, you have much more pressure in your forearms, wrists, and grip.

The ability to stabilize and control the weight is extremely important and a lot harder than in the case of regular bicep curls.

So, what does this mean?

Well, it means those areas of the arm that are feeling more pressure are also being put to work!

Sounds good, doesn’t it?

Yes, it does, because it is.

Being able to target your biceps, forearms, wrists, and grip will allow for better gains.


2) A Great Movement For Quick Pyramid or Drop Sets

One thing I really love about hammer curls is doing pyramids and drop sets straight off the dumbbell rack.

You either pyramid up with some 5 or 10lb dumbbells and do maybe 10-12 reps.

Then, immediately work your way up to 15lb dumbbells for reps.

What’s next?


20lb dumbbells for reps, then 25lb dumbbells, so on and so forth.

This style of pyramiding will exhaust your muscles fast and is one of the most beneficial ways to target your arms in the least amount of time.

You can literally go up the entire dumbbell rack in a minute’s time.

Inversely, you can do drop sets in this manner.

Also, a great way to “burn out” during your last few sets.

Start at your highest dumbbell weight and go all the way down to some hammer curls with 5lbers.

Trust me, those 5lb dumbbells will feel oddly heavy.


3) They Help to Make Your Arms More Aesthetically-Pleasing

Again, these hammer curls are working more than just your biceps.

So, this beneficial aspect plays a lot into the idea that you are developing a larger portion of your arms.

Having huge biceps is great (and it usually always looks good) that is undeniable.

However, large biceps with tiny forearms, weak wrists, and zero grip strength is terrible.

A very common problem, but still extremely disappointing.

This is a downside in both the strength category and the aesthetics category.

The point is, utilizing hammer curls will remedy the problem.

If you want your arms to be all-around aesthetically-pleasing, then mix in some hammer curls.

When it really comes down to hammer curls vs regular curls, it’s always going to be better to do both!

Watch Below: Hammer Curls vs Regular Curls: The Ultimate Showdown