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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09-08-2009, 08:33 PM #1
- Join Date: Nov 2008
- Location: California, United States
- Age: 37
- Posts: 76
- Rep Power: 198
Alternate Dumbbell Curl or Hammer Curl?
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09-08-2009, 08:45 PM #2
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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09-08-2009, 08:55 PM #3
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09-08-2009, 09:03 PM #4
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09-08-2009, 09:17 PM #5
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09-08-2009, 10:09 PM #6
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09-08-2009, 11:16 PM #7
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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09-08-2009, 11:23 PM #8
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09-09-2009, 05:48 AM #9
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,581
- Rep Power: 179270
^ 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.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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09-09-2009, 06:06 AM #10
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09-09-2009, 07:05 AM #11
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09-09-2009, 09:13 AM #12
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