How is hammer curl different from arm curl?

Hammer curls and arm curls are both effective exercises for building arm strength, but they target muscles slightly differently due to variations in grip and movement.

Hammer Curl

• Grip: Neutral grip (palms facing each other).
• Muscles Targeted: Primarily targets the brachialis and brachioradialis, along with the biceps brachii.
• Benefits: Enhances forearm strength and adds width to the upper arm. It can also improve grip strength.

Arm Curl (Bicep Curl)

• Grip: Supinated grip (palms facing up).
• Muscles Targeted: Primarily targets the biceps brachii, with some engagement of the brachialis.
• Benefits: Focuses on building the peak of the biceps, contributing to the classic “bicep bulge.”

Key Differences

1. Grip Position: Hammer curls use a neutral grip, while arm curls use a supinated grip.
2. Muscle Emphasis: Hammer curls emphasize the forearms and brachialis more, whereas arm curls focus more on the biceps brachii.
3. Range of Motion: The different grips alter the range of motion and muscle activation.

Incorporating both exercises into your routine can provide balanced arm development.