Do you want to know what is the difference between hammer curls vs bicep curls? Which one is better? What is hammer curls vs bicep curls bodybuilding and how does it work? Well, you are at the right place to find the answers to all these questions. 

Bodybuilding and having massive biceps is a dream of every guy out there. And, you might want to flex your muscles to get that perfect look. But, it takes a lot of time and hard work to get that kind of biceps. So, let us talk about the two most recommended exercises for getting your arms pop when someone wants to flex a little.

Hammer curls vs bicep curls – Function:

Both these curls focus majorly on working the bicep muscles. These isolation movements are single joints and perform a curling function for the biceps. 

What is common? 

Both these curls help your biceps brachial muscle isolate. Bicep is present in front of your upper arm which is a large muscle having two heads. 

The function of this muscle is to stabilize while carrying weight and help in curling and pulling. 

Hammer curls vs bicep curls: what is the difference? 

Hammer curls vs bicep curls what is the difference

here are small variations in each of these curls. Hammer curls muscle worked and bicep curls muscle worked are at slightly different angles. This slight variation results in strengthening different parts of the bicep muscles.

Hammer curls target the long head of the bicep. As well as the brachialis (another muscle in the upper arm) and the brachioradialis (one of the key forearm muscles).

Some of their benefits are:

  • They increase the strength and size of your bicep muscles
  • They increase your muscle endurance
  • They work on the stability of your wrists and improve grip

How to perform hammer curls?

How to perform hammer curls

It is a simple bicep curl variation that you can perform easily even as a beginner. Here are the steps:

  • Take one dumbbell in each hand and stand straight
  • One end of the dumbbell should be pointing forward 
  • Curl the dumbbell forward and upward until your forearm is vertical and also squeeze the biceps at the same time. 
  • Hold this position for a couple of seconds then lower it back down
  • Do not move your upper Arm during this movement

How to perform bicep curls:

bicep curls muscles worked are also movements that focus on building and strengthening the bicep muscles. 

  • Take one dumbbell in each hand and stand straight
  • Now curl the dumbbell upward and keep the elbows pinned
  • Squeeze your biceps and bring your forearm in a vertical position
  • Hold this position for a couple of seconds then slowly bring it back down
  • Bend your knees a little during the whole movement

Hammer curls vs bicep curls bodybuilding – Which one is better? 

On your arm day, which curl should you choose? Hammer or bicep curls? Well, the answer is to include both in your workout routine. It will add variation to your routine and you will gain the maximum benefit for bodybuilding. 

The bicep curl is comparatively easy and it increases strength. You will see your bicep muscle grow with this exercise. This curl will work as a foundation for you and over time you would be able to move to advanced and more complex curls. 

The hammer curls muscles worked is also a great arm workout that targets biceps, brachialis, and other arm muscles. This curl helps you to build strength and stability. You can allo look for a hammer curl alternative.

Hammer curls benefits Benefits

Hammer curls benefits Benefits

Strength gain can be a natural byproduct of curling (that’s the result of weight training). You can grow your biceps while increasing the size and strength of your brachioradialis and brachialis muscles with the bicep curl and the dumbbell hammer curl.

It is also important to train these muscles directly because they are heavily involved in pulling movements (rowing, pull-ups, deadlifts, etc.).

In addition to strengthening and stabilizing the wrists, a curl variation can also be beneficial. Progressive overload is the best way to make this process take place gradually. 

During the hammer curls muscles worked stress phase, you gradually increase the weight used during training so your muscles, as a result, can continue to grow.

Bicep curl benefits:

Firstly, you should know that the bicep curl has the same benefits as the hammer because they are a variation of each other. It targets your muscles from shoulder to hand to ensure muscle endurance. Moreover, you will feel the functioning of your elbows even and that is a good thing. It means that the exercise is working properly. 

Moreover, the exercise is easy to learn and perform. Even beginners can start this exercise with less weight to focus on their muscles. But, you can get great results by continuing it regularly. You can also get the benefit of shoulder stability and arm strength. Bicep curls boost your sports stamina and ensure less fatigue with faster results. A lot of people prefer this exercise because it has fewer injury risks than other exercises. 

Exercise Instructions

Prior to attempting any hammer curl exercise, you should always warm up. Basically, do two sets of 50% of your 1-rep max and one set at 30% of your 1RM, and keep going up until you have completed the two sets.

As you gain heavier weight, you can continue to pyramid. Neither of these exercises should cause any discomfort for you. You should stop if you do, and try to lighten up the weight or warm yourself up more.


You shouldn’t lift your upper arms up or forward when doing curls because you will engage your front delts.

Ensure that the weight you’re using is one you can handle without cheating. Avoid overstretching your wrists by using a weight you can handle without cheating.

Overloading the target muscle group can be accomplished by using momentum.

Your lower back will be protected if you keep your knees bent.

Biceps and associated muscles don’t require as much training as larger muscle groups because they are relatively small.


For good results, you should add both hammer curl vs bicep curls variations in your workout routine. Both curls focus entirely on bicep muscle building and give you ripped arms. Make sure you are doing them right or you could injure your back or wrists.