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  1. #1
    Registered User BornReady86's Avatar
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    Question Alternate Dumbbell Curl or Hammer Curl?

    which of these is better to do if I'm going for overall size/bulk of the bicep? i already do pull-ups, rows, and a set or 2 of chin-ups on my bicep day....but i just wanted to know which is better between regular dumbbell curls or hammer curls.

    and also how many sets/reps should i be looking to do to gain size?
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  2. #2
    Registered User Tontine's Avatar
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    Between the two I think regular dumbbell curls would be better for adding mass. The hammer utilizes more of your forearm so do not completely ignore hammer curls. I would suggest performing incline dumbbell curls if you really want to add mass. I do biceps on my back day. I perform 4 sets of 8 reps standing dumbbell curls and then 4x8 incline dumbbell curls. Then I finish with pyramids and EZ curl dropsets. When it comes to arms I'm pretty lazy so I'm not an expert but incline really gets a good pump for me.

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  3. #3
    Registered User R.Talbott's Avatar
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    Do both. You need several exercises for your bicep arsenal.

    I like hammer curls for the way they hit your outer bicep and forearm. Normal db curls are a great overall bicep builder.

    But personally I feel BB Curls>both
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  4. #4
    Registered User BornReady86's Avatar
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    i used to do barbell curls, ez bar curls, preachers....any one of those i get intense pains from my wrist to elbow, so i usually try to avoid those.
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  5. #5
    Banned PatFel's Avatar
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    just do squats
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  6. #6
    THE HEAVY IRON SQUAD,CUZZ ygbodybuilder10's Avatar
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    i do both versions of the curl becuase both hit a different part of the bicep
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  7. #7
    Registered User HulkHagen's Avatar
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    Usually on my biceps routine I do EZ-Bar curls then I do DB hammer curls. When I do straight-up hammer curls where the DB stays at my side, I do both arms at the same time for some reason. It's just a personal preference, no idea why but I like it much better than alternating ones. Lately I've been doing DB hammer curls where you kind of curl the DB in front of you though, where the DB almost touches your chin, it's hard to explain, but I can go super-heavy on them and maintain really good form, they kill my forearms in a good way.
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  8. #8
    Registered User truffles's Avatar
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    hey hey hey, i know this is kind of off topic but when you guys say BB curls are you guys talking about the straight barbells that are ez bar length or the olympic barbells? is there even a difference?
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  9. #9
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by ygbodybuilder10 View Post
    i do both versions of the curl becuase both hit a different part of the bicep
    ^ that

    each have a vastly different area they emphasize.

    If you were asking which to choose between supinating db curl, and concentration curl, I'd say pick which you enjoy more.

    But to ask between hammer curl and a regular curl...the answer is most definitely both.
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  10. #10
    'Defiant to Injuries' Ironlife's Avatar
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    Get doing the deadlifts
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  11. #11
    The BACKMAN DJAuto's Avatar
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    I prefer hammer curls as is also integrates forearm work.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  12. #12
    Registered User R.Talbott's Avatar
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    Originally Posted by HulkHagen View Post
    Usually on my biceps routine I do EZ-Bar curls then I do DB hammer curls. When I do straight-up hammer curls where the DB stays at my side, I do both arms at the same time for some reason. It's just a personal preference, no idea why but I like it much better than alternating ones. Lately I've been doing DB hammer curls where you kind of curl the DB in front of you though, where the DB almost touches your chin, it's hard to explain, but I can go super-heavy on them and maintain really good form, they kill my forearms in a good way.
    x2

    I feel the burn much better doing them simultaneously.
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