The Ultimate Showdown: Incline Bicep Curl vs Hammer Curl – Which Reigns Supreme?

Are you looking to build bigger, stronger biceps? If so, you’ve probably heard of the incline bicep curl and the hammer curl. These are two popular exercises that target the biceps brachii, the main muscle in the front of your upper arm. But which one is better? It depends on your goals and preferences.
In this blog post, we’ll take a deep dive into the incline bicep curl vs hammer curl, comparing their benefits, drawbacks, and variations to help you decide which one is right for you.

The Incline Bicep Curl

The incline bicep curl is a variation of the traditional bicep curl that is performed on an incline bench. This exercise is often preferred by lifters who are looking to increase the intensity of their bicep workouts.

Benefits of the Incline Bicep Curl

• Increased range of motion: By performing the curl on an incline, you can achieve a greater range of motion, which helps to target the biceps more effectively.
• Reduced stress on the wrists: The incline position helps to reduce stress on the wrists, making it a good option for people with wrist pain.
• Increased activation of the brachialis: The incline bicep curl also helps to activate the brachialis, a muscle that lies underneath the biceps. This muscle helps to flex the elbow joint and contributes to a more rounded appearance of the biceps.

Drawbacks of the Incline Bicep Curl

• Less stable: The incline position can make it more difficult to maintain control of the weight.
• May require assistance: Some people may need to use a spotter for the incline bicep curl, especially if they are lifting heavy weight.

The Hammer Curl

The hammer curl is a bicep exercise that is performed with a neutral grip, meaning that your palms are facing each other. This exercise is known for targeting the brachialis muscle, which is responsible for flexing the elbow joint.

Benefits of the Hammer Curl

• Increased brachialis activation: The hammer curl is very effective at targeting the brachialis, which can help to build thicker, more defined biceps.
• Reduced stress on the wrists: The neutral grip of the hammer curl helps to reduce stress on the wrists, making it a good option for people with wrist pain.
• Improved grip strength: The hammer curl also helps to improve grip strength, which can be beneficial for other exercises and activities.

Drawbacks of the Hammer Curl

• Less range of motion: The hammer curl has a slightly smaller range of motion than the incline bicep curl, which may limit its effectiveness in targeting the biceps.
• May not be as effective for biceps growth: While the hammer curl is great for brachialis development, it may not be as effective as the incline bicep curl for building overall biceps size.

Incline Bicep Curl vs Hammer Curl: Which is Better?

Ultimately, the best exercise for you depends on your individual goals and preferences. If you’re looking to maximize biceps growth and don’t mind a slightly higher risk of wrist strain, the incline bicep curl is a good option. If you’re looking to build a thicker, more defined biceps and prioritize wrist health, the hammer curl is a good choice.

Variations of the Incline Bicep Curl and Hammer Curl

Both the incline bicep curl and hammer curl can be varied to increase difficulty and target different muscle groups.

Incline Bicep Curl Variations

• Close-grip incline bicep curl: This variation uses a narrower grip, which targets the biceps more intensely.
• Wide-grip incline bicep curl: This variation uses a wider grip, which targets the biceps and brachialis more evenly.
• Incline dumbbell bicep curl: This variation uses dumbbells instead of a barbell, which allows for a greater range of motion and can help to improve balance.

Hammer Curl Variations

• Seated hammer curl: This variation is performed while seated, which helps to stabilize the body and improve focus on the bicep muscles.
• Hammer curl with dumbbells: This variation uses dumbbells instead of a barbell, which allows for a greater range of motion and can help to improve balance.
• Concentration hammer curl: This variation is performed with the elbow resting on the inside of the thigh, which isolates the biceps and brachialis.

Tips for Performing Incline Bicep Curls and Hammer Curls

• Focus on proper form: Maintaining proper form is crucial for avoiding injuries and maximizing muscle activation.
• Use a weight that challenges you: Choose a weight that is heavy enough to challenge you, but not so heavy that you compromise your form.
• Control the weight: Don’t let the weight swing up and down. Control the weight throughout the entire range of motion.
• Squeeze at the top: At the top of the curl, squeeze your biceps for a few seconds to maximize muscle activation.
• Breathe properly: Breathe in at the bottom of the curl and exhale at the top.

Building a Balanced Bicep Workout Routine

To build well-rounded biceps, it’s important to include a variety of exercises in your routine.
Here’s a sample bicep workout:

• Incline Dumbbell Bicep Curl: 3 sets of 8-12 reps
• Hammer Curl: 3 sets of 8-12 reps
• Close-Grip Barbell Bicep Curl: 3 sets of 8-12 reps

The Final Word: Choose the Best Bicep Builder for You

Ultimately, the best way to determine which exercise is right for you is to try both and see which one you prefer. Pay attention to how your body feels and which exercise provides the most effective muscle activation.
Remember, consistency and proper form are key for building bigger, stronger biceps. By incorporating a variety of exercises into your routine, you can target your biceps from different angles and achieve the results you’re looking for.

Questions We Hear a Lot

Q: Can I do incline bicep curls and hammer curls on the same day?
A: Yes, you can do both incline bicep curls and hammer curls on the same day. In fact, it’s a good idea to include both exercises in your routine to target your biceps from different angles.
Q: Should I focus on incline bicep curls or hammer curls to build bigger biceps?
A: Both exercises can help you build bigger biceps, but the incline bicep curl is generally considered to be more effective for overall biceps growth.
Q: Which exercise is better for people with wrist pain?
A: Both the incline bicep curl and hammer curl can be performed with a neutral grip, which helps to reduce stress on the wrists. However, the hammer curl may be a better option for people with severe wrist pain, as it has a smaller range of motion and places less stress on the joints.
Q: How often should I train my biceps?
A: It’s generally recommended to train your biceps 2-3 times per week. This allows for adequate recovery time between workouts.
Q: What are some other exercises that I can add to my bicep workout?
A: In addition to incline bicep curls and hammer curls, you can also include exercises such as:

• Concentration curls
• Preacher curls
• Cable curls
• Chin-ups