When it comes to building bigger, stronger arms, understanding the nuances between different bicep exercises can help you maximize your muscle gains. Two popular approaches are traditional bicep workouts—typically focused on curls that target the biceps brachii—and hammer curls, which emphasize both the biceps and the forearms. But which one truly builds more muscle?
In this article, we’ll break down the differences, benefits, and muscle-building potential of bicep workouts versus hammer curls to help you craft the most effective arm training routine.
Understanding the Muscles Involved
The Biceps Brachii
The primary muscle people think of when training arms, the biceps brachii has two heads:
- Long head: Responsible for the bicep peak.
- Short head: Adds thickness and width.
Traditional bicep workouts mainly target these two heads through exercises like barbell curls, dumbbell curls, and preacher curls.
The Brachialis and Brachioradialis
Hammer curls focus on the brachialis (a muscle underneath the biceps) and the brachioradialis (a major forearm muscle). Strengthening these muscles can push the biceps up, making your arms appear bigger and more defined.
What Are Traditional Bicep Workouts?
Traditional bicep workouts usually consist of movements with supinated (palms-up) grips, such as:
- Barbell curls
- Dumbbell curls
- Preacher curls
- Concentration curls
These exercises isolate the biceps brachii and are excellent for targeting both heads to maximize size and strength.
What Are Hammer Curls?
Hammer curls are performed with a neutral grip (palms facing each other), engaging not only the biceps brachii but also the brachialis and brachioradialis. This unique grip alters the biomechanics of the curl and emphasizes muscle groups that traditional curls may neglect.
Muscle-Building Benefits: Bicep Workouts vs Hammer Curls
| Aspect | Traditional Bicep Workouts | Hammer Curls |
|---|---|---|
| Primary Muscle Targeted | Biceps brachii (long and short heads) | Biceps brachii, brachialis, brachioradialis |
| Muscle Growth Focus | Bicep peak and overall size | Forearm and arm thickness |
| Range of Motion | Supinated grip allows full biceps focus | Neutral grip targets supporting muscles |
| Strength Carryover | Strong for curling and pulling motions | Improves grip strength and forearm endurance |
| Injury Risk | Higher if performed with improper form | Generally safer for wrists due to neutral grip |
Which Builds More Muscle?
- For Maximum Biceps Size: Traditional bicep workouts excel at hypertrophying the biceps brachii, particularly the long head, helping build the iconic bicep peak. If your goal is to sculpt your biceps with classic size and shape, focus on curls with supinated grips.
- For Overall Arm Thickness and Balance: Hammer curls build the brachialis and brachioradialis, muscles that lie beneath and beside the biceps. Developing these muscles adds thickness and improves the overall appearance of your upper arm, making them essential for balanced arm development.
How to Combine Both for Optimal Growth
The best strategy for muscle building is incorporating both traditional bicep exercises and hammer curls into your routine:
- Begin with heavy barbell or dumbbell curls to target the biceps directly.
- Follow up with hammer curls to enhance arm thickness and grip strength.
- Vary your grip, angles, and rep ranges to continuously challenge the muscles.
Sample Arm Workout Combining Both
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Curl | 4 | 8–10 |
| Hammer Curl | 3 | 10–12 |
| Preacher Curl | 3 | 10–12 |
| Cable Rope Hammer Curl | 3 | 12–15 |
Final Thoughts
Both traditional bicep workouts and hammer curls have unique advantages when it comes to muscle building. Traditional curls are your go-to for enhancing bicep peak and size, while hammer curls provide essential thickness and forearm development that contribute to overall arm strength and aesthetics.
For balanced, impressive arms, neither should be neglected. Combining these exercises in your training program ensures comprehensive muscle development, greater strength, and a more muscular, well-defined look.
Ultimately, the question isn’t which is better—but how to use both effectively to maximize your muscle gains.