Everybody knows that in theory, hammer curls work more the forearm and brachialis, while supinated grip is supposed to be the superior exercise for full bicep activation...but we all know that it often doesnt work like that in practice, that supposed shaping movements are often all the same exercise.
Now my problem is, I don't really have a supinated grip curl version that I like. Some of them give me golfers elbow, some just feel awkward. Hammer curls on the other hand feel very good and comfort able for me. Ive tried to force myself to use supinated grip because its better in theory but it sucks for me, I would like to do Hammer curls for the rest of my life.
So my question is, is the difference really so crucial that I have to force myself to do a supinated grip version to get good bicep activation or can I get good biceps with hammer curls only? Or will I just work my forearm and brachialis that way? I didnt make a lot of progres at all going through awkward supinated curl versions and its not fun either, if I could just stick to the hammer curls that would be great
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10-27-2020, 11:47 PM #1
Curl / Hammer Curl - difference negligible?
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10-28-2020, 01:08 AM #2
Do what feels good for you. I personally enjoy Hammer Curls more as well too. (Makes my veins seem to pop more in my arms)
How wide is your grip? I have a tendency to get tennis elbow but its only because my work requires me to throw valve handles all day and stuff. Though I like Hammer Curls, I really like wider grip Barbell Curls. Seem to get a good pump from that. Another one I like is doing dumbbell preacher curls and putting the dumb bell ends together and doing curls like I would with the bar.Progress, not perfection. One day at a time.
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10-28-2020, 02:57 AM #3
Not a huge difference. You can build plenty of bicep from high volume hammer curls.
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10-28-2020, 06:20 AM #4
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10-28-2020, 09:09 AM #5
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10-28-2020, 10:27 AM #6
Try different versions
Try Spider curls and these:
And the Spider curl if you're not familiar
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10-28-2020, 10:58 AM #7
I would say it's how you feel your biceps with them.
All bodybuilding movements IMO the working muscle should be felt and the more the better.
If hammer curls feel real good on your biceps then do them.
I really only start to feel hammer curls at the top half of the movement and to hit the biceps harder i do an elbow out technique and bring the DB's inward to the chest.
These seem to hit the outer biceps well as long as you squeeze them at the top.
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10-28-2020, 12:02 PM #8
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10-28-2020, 12:16 PM #9
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10-28-2020, 04:55 PM #10
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10-29-2020, 04:22 AM #11
That, friends, is what one would call a “troll”.
Interesting comment. Technically, I guess you could say any exercise could be a “strength exercise” if you train them for low reps.
Some exercises though, I would avoid heavy training (<5 reps) like the plague. Preacher curls are one of them - unless you enjoy snapping your biceps off their tendons.
Strength training for biceps? Heavy rows, heavy chins, heavy barbell curls. The ultimate trifecta for biceps from hell.*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
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10-29-2020, 04:53 AM #12
And you could say that powerlifting is more of a bodybuilding sport.
Some exercises though, I would avoid heavy training (<5 reps) like the plague. Preacher curls are one of them - unless you enjoy snapping your biceps off their tendons.
Strength training for biceps? Heavy rows, heavy chins, heavy barbell curls. The ultimate trifecta for biceps from hell.
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10-29-2020, 09:51 AM #13
I will throw a wrench in the machine!
I'm way stronger at hammer curls vs normal curls.
Might be because of doing a ton of chin ups.
If I can do 20lb supinated curls. I can do 40lb hammer curls. They must obviously be different right? I'm talking proper form too. I use a biceps limiter (you wear it and it forces your elbows to be locked at your side)
It feels like where as supinated curls seriously isolate the biceps. The hammer curls activate more muscles but get the same feeling with both of them. I always find a way to do both variations.
I would much prefer to only do hammer curls but it feels like I would be leaving gains on the table.
Same with chin ups vs pull ups. Or other variations.
Try everything and if you can implement them without causing issues than I highly recommend it.FS/ S/ OHP/ B/ DL
120/150/70/100/180 =KG
I don't go to the gym anymore so above stats are useless.
Only do weighted calastentics in the comfort of my own home!
https://forum.bodybuilding.com/showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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10-29-2020, 05:27 PM #14
1:2 is a pretty low ratio. They should be mostly similar.
Proper form isn't just defined as elbows locked at the side, there is quite a bit of posture involved to get the right leverage.
You should always be generally into anything that you feel that you are naturally better at than with other exercises. It is a theory of international trade and it applies here as well: apply gains to your easiest exercises and everyone prospers in equilibrium. However you should also be correcting exercises fundamental to more core strength foundations, for reasons of health, prosperity, and extra gains.
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10-29-2020, 05:37 PM #15
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10-29-2020, 06:56 PM #16
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10-29-2020, 07:22 PM #17
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11-01-2020, 02:30 AM #18
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