Hammer curl alternative. Apr 9, 2025 · There's loads of bad exercises out there.

Hammer curl alternative Hammer curls are a variation of biceps curls with a different grip. Jul 20, 2024 · Hammer curls can be a good bicep curl variation for some purposes. Mix them into your routine to break plateaus, improve muscle definition, and boost overall upper-arm power. Explore substitute exercises that target similar muscles and build strength. In this blog post, we’ll take a closer look at both exercises, compare their benefits and drawbacks, and help you decide which one is right for you. The analogy isn't a perfect one, because generally I would say variety is best. The focus of hammer curls is on the upper arms, targeting the biceps (musculus biceps brachii) and the upper arm Jun 5, 2023 · These preacher curl alternative exercises have similar body mechanics and muscle activation without the preacher bench. These exercises use the same muscle groups and movement patterns as the preacher curl. Jun 8, 2023 · Dumbbell Hammer Curls are a great Spider Curl alternative. Jan 20, 2023 · Two curls in particular—the hammer curl and EZ-bar reverse curl — hit those areas of your forearms most neglected by wrist curls. This slight modification allows you to more effectively hit your brachioradialis at the forearm for Apr 16, 2022 · Dumbbell Hammer Curl Variations Looking to shake up your workout a bit? Here are a couple of Hammer Curl variations. This blog post will delve into the hammer curls vs supinated curls debate, exploring the benefits, drawbacks, and proper form of each exercise. The amount of resistance provided by bands and tubing varies depending on the thickness of the material. Hammer curls involve holding a dumbbell with a neutral grip (palms facing each other) and curling the weight up towards the shoulders. Whether you are a bodybuilder, athlete, gym bro, or fitness fan, you probably have at least a passing interest in the size and strength of your arms. The cable curl primarily taxes the biceps brachii, brachialis, forearms, and deltoids. Nov 8, 2022 · Dumbbell Hammer Curls are another great Cable Curl alternative. Aug 13, 2025 · We cover the 9 best preacher curl alternatives. Both exercises target the biceps, but they do so in different ways, offering unique benefits. Nov 22, 2021 · Here, you will find some of the best cable bicep curl alternatives, some of them can be done easily at home with home gym equipment. Aug 31, 2025 · Skip the curls and grow stronger arms with the best bicep curl alternatives. Reverse curls target the biceps Jun 24, 2022 · Resistance band hammer curls are a biceps curl alternative that utilizes a resistance band or elastic tubing. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. The biceps are not overly complicated muscles. The motion is essentially the same: You lift the dumbbells from the sides of your body upwards by bending your elbows. At the same time, many people will prefer one of its alternatives. Because of the neutral grip (palms facing in toward the body), Dumbbell Hammer Curls are one of the best curl movements for targeting the Brachioradialis. Jul 4, 2024 · Curls are not the only exercises that build bigger, stronger biceps. The neutral grip used in hammer curls strengthens the muscles surrounding the wrist, improving Aug 23, 2024 · Hammer curls, where the palms face each other, can also be less stressful on the elbow. Mar 21, 2024 · Hammer curls and alternating hammer curls are both effective exercises for building muscle in the forearms, but they each have their own unique benefits and drawbacks. Apr 3, 2024 · I’ve used these exercises with dozens of clients over the past 35 years as a certified personal trainer. Feb 12, 2025 · The preacher curl alternative is a weightlifting exercise that isolates your biceps to help build bigger arms, increase definition and gain strength, similarly to the standard preacher curl. Jul 21, 2023 · Hammer curls in general are an alternative to the standard bicep curl - of which will trade out the isolated training stimulus for a wider-reaching compound one, including other muscles along the arms such as the brachioradialis. When people think of hammer curls the first one that comes to mind is a standing dumbbell hammer curl —imo, this exercise has some small limitations like a weaker grip, lack of stability etc. Wrist Curls Wrist curls, both regular and reverse, directly target the muscles and tendons involved in tennis elbow. Hammer curls are great for brachialis and forearms, for example. However, this exercise can be tough on the wrists and elbows. If you’re looking for an alternative to hammer curls, try reverse curls. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position. Apr 21, 2023 · Hammer curls are a great option, but there are many benefits to varying your exercise selection to target your muscles from multiple angles and with different types of equipment. These 10 hammer curl alternatives build balanced arm strength, targeting the biceps, brachialis, and forearms from multiple angles. Apr 9, 2025 · There's loads of bad exercises out there. Jan 1, 2022 · Machine hammer curl alternatives Hammer concentration curls are an effective alternative to machine hammer curls because, like the machine version, they prove a really intense peak contraction in the biceps and brachioradialis. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass. It allows you to focus on each arm individually and usually allows you to lift just a little more weight. Sometimes, simpler is better. The best incline dumbbell curl alternatives Similar to other curls, this isolation exercise targets the biceps. Mar 13, 2025 · Hammer Curl Alternatives If the hammer curl doesn’t tickle your fancy, you’re in luck — there are plenty of viable alternatives you can perform instead to target similar muscles. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Of course, what biceps exercise isn’t a great choice to finish off a lift? In this guide I’m going to teach you how to do Seated Dumbbell Hammer Curls, what muscle groups they work and a few alternatives in case you need them. The cable curl is a practical alternative for bicep curls, barbell curls, and dumbbell curls using heavier weights. Instead, doing the hammer curl on a machine preacher curl is a pretty good alternative that improves on grip and stability while still maintaining the shortened focused resistance profile that is ideal Jan 9, 2024 · Looking to sculpt strong and defined arms? Curious about the benefits of hammer curls? Discover the secret to building bicep and forearm strength with hammer curls! Mar 25, 2024 · When it comes to building bigger, stronger biceps, two popular exercises reign supreme: EZ curls and hammer curls. Jun 14, 2025 · Hammer curls are a popular exercise for developing the biceps, brachialis, and forearms, but sometimes switching up your routine is necessary to prevent plateaus and stimulate new muscle growth. But before we get onto the Feb 12, 2025 · Hammer curl alternatives give lifters more control over the muscles they engage by isolating specific ones, like the brachioradialis. This exercise is unique in its form as it involves curling the dumbbells across the body, which increases the engagement of the brachialis. Adding a preacher curl alternative to your workout will ensure you work out your biceps without getting stuck in a rut that causes muscle building to plateau. Discover top exercises that build bigger, defined biceps more effectively. This guide covers hammer curl form, benefits, common mistakes, the best variations, alternatives, and expert tips—all using the latest research and coaching advice. Get jacked arms with these seven alternative exercises and workout. Here is our list of the best hammer curl alternatives to keep your workouts fresh and build bigger, stronger upper arms. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Proper Form 1. Jun 20, 2024 · The alternating dumbbell hammer curl is a great alternative to the normal biceps curl version. 2. Discover the benefits of different weights, angles & proper form. Oct 11, 2022 · Whatever the reason, if you need a DB Hammer Curl alternative, you’re in the right place. Every tool is useful in the right situation. While these exercises are designed to strengthen the forearm, they can be detrimental if performed with improper technique or excessive Jul 15, 2024 · Best Alternatives Of Standard Dumbbell Curl Are you tired of doing dumbbell bicep curls every day? Let’s face it, while the classic dumbbell curl is a solid move, it can get monotonous. Jan 5, 2025 · Overview Hammer curls and alternating hammer curls are two popular exercises that target the brachialis muscle, a key player in forearm strength and grip power. Discover its benefits, primary muscles worked, difficulty level, equipment needed, and detailed Barbell Drag Curls are a great alternative or complementary exercise to Alternating Dumbbell Hammer Curls. That's especially the case when it comes to building big arms. The Barbell Drag Curl works the same muscles as the Alternating Dumbbell Hammer Curl, but in a slightly different way. We would like to show you a description here but the site won’t allow us. If you are looking for an alternative to hammer curls, try reverse curls. . Master the Alternate Hammer Curl with our step-by-step guide. Keeping your upper arms close to your sides, curl the weights up towards your shoulders. Alternating Dumbbell Hammer Curls The simplest variation (and the one many of us probably do anyway) is to alternate curling one arm at a time. Nov 15, 2024 · Build bigger biceps with these preacher curl alternatives! Discover pro tips and effective exercises to maximize arm growth and strength gains Apr 11, 2024 · Upgrade your bicep workout with these cable curl alternatives. In this guide, you’ll learn everything you need to know about hammer curls, bicep curls, and the best way to build your biceps. Dec 31, 2021 · Find the best preacher curl alternatives to do at home without a bench by reading our guide to the most effective substitutes and replacements. Mar 12, 2024 · Active Workouts 5 exercises that are better than bicep curls to add inches to your arms Switch up your regular curl routine with these five alternative exercises Dec 22, 2021 · Alternating hammer curls are an excellent exercise for building the bicep brachii because they enable you to lift more weight than any other type of hammer curl. Oct 25, 2022 · One of the most popular exercises for working the biceps is the hammer curl. This comprehensive guide will delve into the intricacies of these two exercises, exploring their similarities, differences, and whether reverse curls can indeed replace hammer Oct 22, 2024 · There's loads of bad exercises out there. Contents Show Apr 29, 2024 · In the realm of bicep exercises, reverse curls and hammer curls often ignite a fierce debate. A fitness expert explains 5 biceps exercises to avoid and the alternative moves to do for workouts instead. In this exercise, you hold the dumbbells with a neutral grip throughout the entire movement. Nov 2, 2022 · The next best hammer curl alternative is the reverse barbell curl. trueUsually my go to was hammer curls and preacher curls but i was watching one of rp vids stating that hammer curl is either useless or not as important as other bicep exercises (not sure what i heared tbh) but is this true? Ever since i have cut out hammer curls from my routine and only have been doing preachers and incline bench and feel these hit all bicep heads. This is a forearm centric exercise that allows you to hit the brachialis with a decent amount of weight. Apr 15, 2022 · Seated DB Hammer Curls are a great finisher to toast the biceps at the end of a workout. This rotation also help to emphasize the long head of the bicep. They have two job Nov 27, 2023 · Diversify your arm workouts with 16 these cable bicep curl alternatives. The Cross Body Hammer Curl is a powerful bicep exercise that targets both the biceps brachii and the brachialis muscles. In this comprehensive guide, we’ll delve into the intricacies of EZ curls vs hammer curls, exploring their benefits, differences, and which one is right for you. See how the exercise is performed, the proper technique, and which muscles are worked. Mar 14, 2023 · 6 Bicep Curl Alternatives to Reenergize Arm Day If you’re feeling the need to mix up your arm workout, try these alternatives to stimulate different muscle groups and keep your training interesting. Detailed instructions on how to perform the Hammer Curl. Jul 29, 2022 · Luckily, quite a few alternative exercises and variations of the curl can replace the preacher curl, with little to no extra work or equipment necessary, such as the ordinary bicep curl or the concentration curl. Both exercises target the brachialis and brachioradialis muscles, but they differ in their biomechanics and effectiveness. Instructions for the hammer curl exercise. If you’re looking for effective alternatives to hammer curls to build arm strength, you have plenty of options. For other training needs, exercises like the Bayesian cable curl and certain variations of the hammer curl are also excellent alternatives. Try regular Hammer curls and also pinwheel curls. Alternating Hammer Curls Benefits Unlike standard curls, this strength gaining exercise engages the brachialis and brachioradialis, along with the bicep muscles. Hammer curls is my vote. Detailed instructions on how to perform the Incline Hammer Curl. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. 31 votes, 94 comments. Sep 22, 2023 · The alternate hammer curls or alternating hammer curls is one such workout that will help you in building bigger biceps. Detailed instructions on how to perform the Cross Body Hammer Curl. Aug 3, 2022 · A hammer curl is essentially a regular curl with your wrists in a neutral position. What Muscles do Hammer Curls Work So what does having a neutral grip (compared to palms facing up) do to the stimulation of the bicep? Well, both variations stimulate the biceps brachii muscle which is the large muscle in the front of the upper arm. Jul 5, 2024 · Dumbbell, barbell, machine or EZ bar preacher curl alternative? Here are 10 replacement substitutes to do bicep preacher curls at home with & without bench use If you want to maximize your arm gains, prevent injuries, and add real width to your arms, mastering the hammer curl is essential. Learn the benefits, muscles worked, and variations of the alternate hammer curl for building stronger, more defined arms with proper form and technique. Hammer curl alternatives build certain muscle groups better by addressing secondary and underlying muscle groups as well as joints. Feb 12, 2025 · The cable curl is an exercise that works the upper body and helps with the pulling motions on the anterior portion of your body. Cross Body Hammer Curls help in building overall arm strength and muscle mass, making them a valuable addition to any arm training routine. In this guide, I’m going to go over my 10 best Hammer Curl alternatives and hopefully at least one of them will work for your particular situation. In this comprehensive guide, we’ ll dive into the world of reverse curls vs hammer curls, exploring their differences, advantages, and which one is right for you. Dumbbell Curls Aug 18, 2023 · If a complete one-to-one substitution to the incline dumbbell curl is needed, exercisers may wish to look into preacher curls and concentration curls. You can also use a lot of weight compared to other curl variants which can help bump up your numbers on biceps in general. Also, by performing alt hammer curls instead of regular hammer curls, you’ll naturally improve your mind-muscle connection to a greater extent because you only need to focus on working one arm at a time. Mar 4, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and supinated curls. Apr 14, 2024 · When it comes to building bigger, stronger biceps, two exercises stand out: reverse curls and hammer curls.