Hammer curl or bicep curl — both are great for building strong arms. They work the biceps but in different ways. Biceps curl primarily targets the biceps, while the hammer curl also involves the brachialis, the muscle underneath the biceps. If you want bigger arms, picking the right one matters. This guide compares the two to help you choose.
Hammer and bicep curls both grow your arms. But they hit the muscles in different ways. Below is a simple breakdown of how they differ — in grip, movement, and muscle focus.
| Feature | Hammer Curl | Bicep Curl |
|---|---|---|
| Grip | Palms facing each other, like a hammer grip | Palms facing up, classic grip |
| Main Target Muscle | Long head of the biceps, forearm muscles | Primarily targets the biceps |
| Involved Muscles | Forearm muscles, long head of the biceps | Primarily the biceps |
| Movement Direction | Keep the grip angle constant as you raise and lower the weight | Elbows bend as the weight is lifted and lowered |
| Training Focus | Increases forearm strength and grip while sculpting the biceps | Focuses on the biceps, increasing volume and definition |
Choose based on your goal — hammer curls or bicep curls. Each one works different muscles. Each also has its own benefits. This guide will help you decide which to use and when.
When to Use Hammer Curl
Hammer curls are a great choice in the following situations:
When to Use Bicep Curl
Bicep curls are the go-to exercise in these scenarios:
Hammer curls and bicep curls both help build strong, defined arms. Each one works different muscles. Hammer curls work the forearms. They also target the long head of the biceps. Bicep curls, including those done with a bicep curl machine, mainly work the biceps. For the best results, use both in your workouts. This gives you a balanced and complete arm routine.
Sample Training Plan for Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hammer Curl | 3 | 8-12 | 60 sec |
| Bicep Curl | 3 | 8-12 | 60 sec |
Notes: Alternate between hammer curls and bicep curls to target both forearms and biceps for balanced arm development.
Why Combine Both?
I’m Max Lane, a dedicated fitness professional and the content strategist behind Inpek Fitness. With over ten years of hands-on experience in the fitness and gym equipment industry, I bring a practical and insightful perspective to every article I write. My background in strength training and commercial gym solutions allows me to dive deep into the mechanics and benefits of Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi Stations, and Free Weights. Whether you’re managing a fitness facility or striving to improve your own performance, my goal is to deliver clear, actionable insights that help you succeed. Outside of writing, I’m passionate about weightlifting, staying active, and discovering new ways to push the boundaries of modern fitness.
Looking to enhance your gym with premium equipment? Have inquiries or ideas? Complete the form below to engage with our expert team. We’ll work with you to realize your fitness facility goals efficiently and effectively.
