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Thread: Hammer curls Or Regular Dumbbell Curls?

  1. #1
    davesah1's Avatar
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    Thumbs up Hammer curls Or Regular Dumbbell Curls?

    Which do you prefer?

    I love hammer curls. They feel less awkward coming down on the eccentric part, give my bicep a hell of a pump, the outer head and brachialis especially, and I have noticed a significant improvement in the overall outter girth of my arm. (You know the part everyone sees unless you cock your arm back flex it They both have they're place but which do you prefer?

  2. #2
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    Heavy hammer curls works best for me!

  3. #3
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    Quote Originally Posted by Jesusbrah View Post
    Heavy hammer curls works best for me!
    Yeah I can definitely go heavier with hammers to really blast the ceps.

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    They involve/recruit different muscles. So the comparison is not 1:1.

    If I had to pick only one I would go with hammer as it hits more muscle groups.

    However if my goal is to isolate the biceps specifically standard curls are the way to go.

    I will not be able to lift as much but the point is to work the muscle not the weight.

    There are many variations that can combine both like curl up, hammer down, etc.

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    You cant compare the two movements because they both target and prioritise different muscles within the bicep/forearm. Design a bicep routine which targets everything and make is short heavy and intense.
    almostgone and AASAASAAS like this.

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    Quote Originally Posted by hellomycognomen View Post
    They involve/recruit different muscles. So the comparison is not 1:1.

    If I had to pick only one I would go with hammer as it hits more muscle groups.

    However if my goal is to isolate the biceps specifically standard curls are the way to go.

    I will not be able to lift as much but the point is to work the muscle not the weight.

    There are many variations that can combine both like curl up, hammer down, etc.
    It was a preference question, didn't mean to imply to do either or. I usually do hammers and the use cable curls, preachers, and spider curls to isolate the bicep.

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    I like the feel of hammers its more of a total exercise for me..I can concentrate more on the rep

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    I do one arm curls (non hammer) and reverse curls.

    ...it's been a few years since I've included hammers in the routine.

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    Quote Originally Posted by Times Roman View Post
    I do one arm curls (non hammer) and reverse curls.

    ...it's been a few years since I've included hammers in the routine.
    Really. I like the feel of hammers a lot more. Feels a lot more comfortable. To each his own. Reverse curls are something I never include. My training frequency is so high that my forearms are growing without any work and are quite impressive.

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    I liked doing them until they started to give me bad forearm pain. I had to quit doing them along with reverse curls.

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    I do both, as they are different exercises IMO, so I dont really have a preference.

    A few years ago I wouldnt do standard dumbell curls as would use straight or EZ bar to do bicep curl, but my back suffered a bit from it, and so I learned that sitting dumbell curl was a lot safer.

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    Standing (hanging) bent over curls put everything to work and everything else to shame.

    See Marcus for details.
    Last edited by austinite; 05-30-2014 at 09:58 PM.
    almostgone, marcus300 and noon like this.
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    Quote Originally Posted by austinite View Post
    Standing (hanging) bent over curls put everything to work and everything else to shame.

    See Marcus for details.
    Arnold loved the single bent over db curls
    marcus300 likes this.

  14. #14
    bucs4074 is offline New Member
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    I agree with this, and because of it I incorporate both into my workout.

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    just started doing hammer curls (1 set only, twice a week) in addition to the other bicep routines I do. But I keep the reps high (15) and the weight low (45lbs) and go through the motion very slowly. Not trying to get hurt

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    Quote Originally Posted by hellomycognomen View Post
    ...the point is to work the muscle not the weight.
    Well said and 100% accurate. When I was younger, I used to think it was all about heavy weight and then wonder why my gains were so limited. Now its all about form and muscle isolation.

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    I like the dumbbell curls with thumbs out, and really try to twist my wrist out at the very top. Hard biceps contraction this way. I also like very heavy hammer curls with the triceps bar. Standing or on a preacher bench.

  18. #18
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    For GVT I do hammers and barbells because it sucks to do 10 x 10 and sucks twice to do 20 x 10 lol.

    For concentration workouts I do Single Arm Bent Over.

    Arnold loved the standing Long Bar Curls too. He credits his biceps to supplination

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