Hammer vs Close Grip for Bis?

[BigDubDieseI]

I was just curious which you would regard as being a more effective pullup for biceps a close hammer grip pull or a regular close grip pull up? Is there a big difference between the two as far as results and what bodyparts are worked or is it just personal preference?

[paul_v]

I was just curious which you would regard as being a more effective pullup for biceps a close hammer grip pull or a regular close grip pull up? Is there a big difference between the two as far as results and what bodyparts are worked or is it just personal preference?

Hammer seems to hit my forearms pretty hard.

[DJAuto]

Grip with palms facing towards you, or hammer grip.

[BigDubDieseI]

Grip with palms facing towards you, or hammer grip.

yeah those are the two I am deciding between, thats why I was curious what the difference between them is or what you would recommend, primarily for mass i guess

[LSU1]

idk bro, i always liked both of those as a lat exercise. for bis, try curling. imo, if you grow from chins then you will grow very well from curls. i like db curls, both regular and hammer.

as for cg chins and hammer chins, i like cg chins better.

[papi93]

yeah those are the two I am deciding between, thats why I was curious what the difference between them is or what you would recommend, primarily for mass i guess

Use a close, supinated-grip: http://exrx.net/WeightExercises/Lati...andChinup.html

[82web]

Besides the lats, which if you are doing pulls or chins will be the primary muscle group used. The bis and brachialis are secondary movers. If you are performing basic chin-ups palms facing you primarily working biceps. When you position palms facing eachother you will work more of the biceps brachialis. This muscle basically lies between the bis and the tris and will give you greater overall thickness of the arm, but will not increase the peak of the bis. It is a good substitute for hammers

[raysmith]

I like both.

[SteveCNY]

the only way to truly hit the bicep on a close grip pullup is it descend to a full dead hang and then reactivate the biceps and curl up again. doing partials does practicalyl nothing for the biceps with pullups

[biggmatt77]

stright bar curls are great for bies. too.

[BigDubDieseI]

Besides the lats, which if you are doing pulls or chins will be the primary muscle group used. The bis and brachialis are secondary movers. If you are performing basic chin-ups palms facing you primarily working biceps. When you position palms facing eachother you will work more of the biceps brachialis. This muscle basically lies between the bis and the tris and will give you greater overall thickness of the arm, but will not increase the peak of the bis. It is a good substitute for hammers

I'm not sure if I'm right but don't pinwheel curls hit the brachialis more than hammer curls? In that case, would doing close grip hammer chins work equivilant areas to say a hammer curl in your biceps? And palms facing you would do more peak work like dumbell curls?

[DiamondDelts]

I do both.

[BigDubDieseI]

I do both.

On the same day? (with back or bi workout?)

[DiamondDelts]

On the same day? (with back or bi workout?)

With my bi workouts.

Close grip chins = close grip curls
Close grip pullups = reverse curls
Close grip hammer chins= hammer curls

Also I NEVER go all the way down because that is where the lats are stretched which is useless for what I am using them for. So I just use a 3/4 range of motion on these for arm work.

[BigDubDieseI]

With my bi workouts.

Close grip chins = close grip curls
Close grip pullups = reverse curls
Close grip chins= hammer curls

Also I NEVER go all the way down because that is where the lats are stretched which is useless for what I am using them for. So I just use a 3/4 range of motion on these for arm work.

Thanks, thats a really good point about the 3/4 ROM, I didn't really think about that.

[Sir_Malak]

With my bi workouts.

Close grip chins = close grip curls
Close grip pullups = reverse curls
Close grip hammer chins= hammer curls

Also I NEVER go all the way down because that is where the lats are stretched which is useless for what I am using them for. So I just use a 3/4 range of motion on these for arm work.

Yeah I get a better bicep workout doing pullups/chins using 3/4 and I will even static hold the last few reps if im feeling in the mood. My biceps have improved in both str and size due to these exercises.