Hardcastle 85cm Tricep Weight Bar - Tricep Extension and Hammer Curl Bar

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Technically yes, but we don’t suggest that. All curls involve moving your lower arm up and down, so we can see why you think you only need one exercise. That said, there’s an advantage to using dumbbells, bands, and cables. Also, changing your hand position and arm angles are ways to keep your training fresh while changing the “feel” of an exercise. Curls are simple, so I can sip my workout right? For the more casual lifter, this bar is overkill. But for the more serious lifter who wants a full range of grip options, including two pairs of vertical grips and a set of angled grips, the Rogue MG-3 Multi Grip is an absolute beast. Below are four hammer curl variations that coaches and athletes can employ to add variety and progression into their routine. Hammer Curl 21s Of course, when you’re doing hammer curls, dumbbells aren’t your only option. You can also perform the exercise using a cable machine, and there are benefits to be had from doing that. While it may not be the most affordable option on this list, this bar is high quality and provides excellent longevity — just throw on some bumper plates (cast iron or urethane will work so long as they’re Olympic diameter) and you’re good to go.

On the other hand, Hammer Curls are a good option for targeting the muscles in the forearms, specifically the brachioradialis. Additionally, the neutral grip of hammer curls puts less strain on the wrists, which can be beneficial for individuals who are prone to wrist pain or injury. Better For Beginners: Hammer Curls

Best Curl Bar Attachment for Cable Machines - Rep Multi-grip Curl Bar

or they’re shortening the reps and not working all the muscle fibres they could. Swinging isn't winning. Hammer curl alternatives give lifters more control over the muscles they engage by isolating specific ones, like the brachioradialis. The hammer curl has you curl with a neutral wrist, which is a sturdier position since it aligns with your elbow more naturally. This slight angle change increases activation of muscles like the brachialis, brachioradialis, and short head of the biceps brachii, further enhancing grip performance and muscle building potential of the arms. ( 2)

This variation focuses on the biceps brachii, one of the large muscles in the upper arms. It also engages the forearm muscles: the brachialis and brachioradialis. Further, the incline seated hammer curl builds hand, wrist, and elbow strength. Now, curl both dumbbells up to shoulder level by flexing the biceps. Palms should finish still facing one another. Do not rotate the palm up. Barbell Curls and Hammer Curls are two popular exercises that target the biceps. Both are excellent choices for arm day, but there are a few differences between them. The hammer curl is done with the wrist in a neutral position (palms facing each other), rather than being supinated (palms facing your face) and/or pronated (palms facing the floor). Neutral-grip movements may increase the stability and strength of the muscles surrounding the wrist, enhancing overall injury resilience of the wrist joint and surrounding tissues. Muscles Worked by the Hammer Curl The barbell curl is a single-joint accessory/hypertrophy exercise that can be highly effective at targeting the arms, specifically the muscles below. BicepsYou know this, of course, but here’s some biceps knowledge you may not be privy to. Your biceps has one function, and that’s to flex your elbow (meaning bring your lower arm towards your face). Think about that for a second, and you’ll realize that your biceps are good for a lot more than just curling weights. BUY: Rep Fitness Stainless Steel Curl Bar Best Curl Bar for Olympic Weights - Body Solid Chrome Bar The bar weighs 35 pounds, making it a hefty curl bar, but it has a weight capacity of 200,000 PSI to compensate. It's got hybrid sleeves, with one needle bearing and one bushing per sleeve, providing the perfect combination of spin and stability. Medium-depth knurling makes for excellent grip, plus it's rust-resistant. What We Like