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  1. #1
    Registered User Odifududix's Avatar
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    If I only did hammer curls, what results can be expected?

    I normally alter between hammers and regular DB curls but I got a minor injury where regular db curls irritate my wrists.

    Despite this, I always enjoyed hammer curls more; any major difference in terms of muscle building? Pictures to compare would be helpful
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  2. #2
    Registered User jademonkey's Avatar
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    I believe hammer curls hit brachioradialis more, so it could be good to bring up forearms or to prevent issues by never training that muscle.
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  3. #3
    Registered User EliKoehn's Avatar
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    IIRC they also tend to develop the "height" of the bicep as opposed to the width, so if you only did them you might find that your biceps acquire a "tall" look.
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  4. #4
    Registered User BeginnerGainz's Avatar
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    If you are doing neutral grip rows or pullups/pulldowns, I don’t see a point in prioritizing hammer curls. Personally I prefer incline curls after pulling movements, either with dbs, bands or cables.
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    Unregistered User MyEgoProblem's Avatar
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    The difference in growth will be minimal if you can even tell at all..

    A hammer curl with shift a few % from one head of the bicep to the brachialis that sits right with the bicep.

    You don't need full supination to curl with anyway.
    I get about 2/3 supinated with db's when I try.
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    Registered Anti-Hero SicilianPower's Avatar
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    Depends what type of hammer curls, traditional hammers or cross body hammers. The cross body hammers puts more focus on the brachialis between the bicep and tricep rather than the brachioradialis which traditional hammers hit more. Both hit the outer head but the cross body will be more likely to help add some height to your biceps which is something I think most of us want.
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  7. #7
    Registered User MrBossManBiceps's Avatar
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    Originally Posted by Odifududix View Post
    I normally alter between hammers and regular DB curls but I got a minor injury where regular db curls irritate my wrists.

    Despite this, I always enjoyed hammer curls more; any major difference in terms of muscle building? Pictures to compare would be helpful
    yeah its so fu*king annoying when u do supinated bicep curls and ur innerside of wrists hurt, im also undergoing that pain too, hammer curls focus on mor emuscle groups in ur arms, brachialis, brachioradialis and long head of biceps generally making a bigger arm and stronger one but bicep culrs makes ur biceps rounder and aesthetically better. u can just search up the pictures
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  8. #8
    Train hard play harder Tommy W.'s Avatar
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    The movement hits forearms and the wrist position is not optimum for biceps growth
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    Registered User dandogg's Avatar
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    Originally Posted by jademonkey View Post
    I believe hammer curls hit brachioradialis more, so it could be good to bring up forearms or to prevent issues by never training that muscle.
    yes yes
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