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So it's highly active regardless of your grip. Reverse curls vs hammer curls: Brachialis size But the presence of conflicting evidence-some studies show that the brachioradialis is more active during pronated positions-seems to indicate that both exercises can produce similar results. Yet, some authors believe that the brachioradialis is actually more active when the wrists are in a neutral position. Doing drag curls with a reverse grip, in particular, produces a very intense peak contraction. In other words, by putting your biceps at a mechanical disadvantage, which is to say, by curling with a neutral or palms-down grip, you naturally reduce its force output potential, which means that your brachioradialis is forced to pick up the slack.īased on this line of reasoning, the reverse curl is better than the hammer curl for building the brachioradialis. However, muscle activation levels between the biceps and brachioradialis are a function of the mechanical advantage that one muscle has over the other. Therefore, regardless of your wrist position, the brachioradialis is highly active. This is another way of saying that it helps to decrease the distance between your upper and lower arms.

Like the biceps, the brachioradialis is a powerful elbows flexor. Reverse curls vs hammer curls: Brachioradialis development In other words, progressive overload is a critical component of muscle growth. That said, hammer curls are still more effective than reverse curls for building the biceps because they have you curl with more supinated wrists.Īlso, since hammer curls naturally enable you to lift far heavier weights than reverse curls, they're a lot better at overloading the target muscles, of which the biceps, in addition to the brachialis and brachioradialis, is a prime mover.Īs a result, hammer curls are better than reverse curls for bicep growth (not just activation) because, all else being equal, higher levels of muscle tension lead to greater hypertrophy than lower levels.

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So since neither reverse curls nor hammer curls work the biceps in full forearm supination, neither exercise is optimal for bicep development. While every type of curl trains elbow flexion (otherwise, it wouldn't be a curl), the biceps are most active during combined forearm supination and elbow flexion.

Same as the Hammer Curl but you alternate arms.The biceps has two primary functions elbow flexion and forearm supination. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by doing both arms at the same time. Variations: There are many possible variations for this movement.

Continue alternating in this manner for the recommended amount of repetitions.

Repeat the movement with the left hand.

Slowly begin to bring the dumbbells back to starting position as your breathe in.

Hold the contracted position for a second as you squeeze the biceps. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out.The palms of the hands should be facing your torso.

Stand up with your torso upright and a dumbbell in each hand being held at arms length.

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