Reverse hammer curls muscles worked Supinated curls. Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. As such, the aim of the movement is to keep as much tension on the target muscles—your biceps and brachioradialis—as possible. reverse curl debate, exploring their differences, benefits, and which exercise is right for you. See how the exercise is performed, the proper technique, and which muscles are worked. By keeping your thumbs facing up throughout the movement, you shift major tension to the brachialis (muscle beneath your biceps) and the brachioradialis (prominent forearm muscle 4 days ago · When considering whether hammer curls and reverse curls target the same muscles, it’s important to understand their distinct mechanics and muscle engagement. Reverse curls are best thought of as a hybrid biceps and forearm exercise. Apr 10, 2001 · Most people do them (with a barbell or EZ curl bar) because they build the upper/outer forearm as well as the biceps. Feb 4, 2025 · The hammer curl shifts more focus on the brachialis muscle, which sits beneath the biceps, and the brachioradialis muscle in your forearm. Instructions for the hammer curl exercise. Aug 26, 2025 · Build better arms with the Reverse Curl. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Hammer curls are a fantastic movement because they are in the middle between reverse and bicep curls. Apr 26, 2023 · Hammer curls emphasize the biceps brachii and brachioradialis, while reverse curls focus on the brachioradialis and brachialis. Jun 30, 2025 · The primary muscles worked by reverse barbell curls are the biceps brachii, brachialis, and brachioradialis. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. By pronating your hands during the curl, the emphasis shifts from the biceps to the brachialis and brachioradialis muscles. Aug 30, 2023 · Unlike a standard bicep curl, this exercise targets more of the bicep peak and forearms. Both exercises target the biceps, but they do so in slightly different ways. Oct 1, 2025 · Reverse curls muscles worked vs hammer curls — key difference Hammer curls build thickness, but reverse curls build detail. What many do not know is that reverse curls may be the key to gains. Would usually do the BC with dumbbells and RC with a bar. Mar 22, 2024 · When it comes to building impressive biceps, two exercises stand out: reverse grip curls and hammer curls. Apr 14, 2024 · When it comes to building bigger, stronger biceps, two exercises stand out: reverse curls and hammer curls. For maximum forearm growth, use both exercises in a structured routine rather than picking just one. Keep reading to learn how. Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. It can be worked Feb 1, 2025 · When it comes to building strong and defined forearms, the hammer curl and reverse curl are two popular exercises that often come up in discussions. Neutral curls (aka hammer Jan 6, 2023 · Which is better for building biceps, hammer curls vs bicep curls? Learn the muscles worked by each & how to use them to get bigger arms. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Jan 16, 2023 · Reverse wrist curls muscles worked They move the muscles of your wrist, hand, and forearm upwards, and they and include the extensor carpi radialis brevis, the extensor carpi ulnaris, the extensor digiti minimi, and the extensor digitorum. Pause at the top of the movement, squeezing your forearms, and then slowly lower the barbell back to Jun 20, 2025 · We’ve all heard of the concentration and hammer curl, but what about the Reverse Biceps Curl? Although often overlooked, the reverse curl is fantastic for the arms. Jul 20, 2025 · Hammer curls target the brachioradialis and brachialis while keeping biceps engaged. Hammer curls primarily target the brachialis muscle, which is located on the front of the upper arm. hammer curls, comparing their benefits, muscle activation, and optimal execution. Hammer curls use a neutral grip, palms facing each other, to engage the biceps, upper arm, and forearm. Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). You can include both hammer curls and reverse curls in your workout routine for a comprehensive forearm development program. Instructions for the dumbbell curl exercise. Learn how to the reverse barbell curl for massive forearms and biceps. Due to the supinated grip, reverse curls also target the forearm muscles involved in grip, supination, and flexion. With an overhand grip, reverse curls light up the brachioradialis, giving you that forearm definition hammer curls can’t fully deliver. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Hammer Curl Variations As a single-joint isolation exercise, there isn’t too much you can do to your hammer curl form. Definitely felt it in my upper arms, most likely due to a brachialis focus. They also work the brachioradialis muscle, which is important for grip strength and forearm size. See full list on criticalbody. This causes other muscle groups to be recruited, altering the mechanics of the exercise. Meanwhile, the reverse curl targets the biceps and brachioradialis, per the ISSA. Brachioradialis gets hit nicely too. May 20, 2024 · Why do it: “ Hammer curls involve the same movement pattern as a standard biceps curl or reverse curl, but with a neutral grip,” says Caine Wilkes, OLY, USAW-L1. Jul 24, 2024 · Muscles worked in a neutral hammer curl Pronated curls. Jan 1, 2023 · What do reverse hammer curls work? Reverse curls work both the biceps, as all curl variations do. This means that the biceps and forearms are forced to do all of the work. Hammer curls is my vote. They also work the brachioradialis and forearm muscles, making them a great all-around arm exercise. Mar 20, 2024 · A: Reverse curls are generally considered more effective for building bicep thickness, while hammer curls are better for forearm strength and bicep peak development. They are a highly effective way to target the forearm and bicep muscles. The main difference involves how you position your wrists and what equipment you work with. Wrist Extensions (Dumbbell) To do the dumbbell wrist extension, you have to position your forearm on something (such as a gym bench) and only have your Mar 13, 2025 · Muscles Worked: Brachialis, brachioradialis, biceps brachii. This article delves into the hammer curls vs. Mar 15, 2024 · Hammer curls focus on the brachioradialis muscle, which is located on the outside of the forearm, while reverse barbell curls emphasize the brachialis muscle, which is located on the inside of the forearm. Nov 26, 2024 · The hammer curl works just about all of the same muscles as the reverse biceps curl. Close grip, weighted pull ups, “narrow” grip barbell curls, and db curls are all better choices for pure bicep work. In this comprehensive guide, we will delve into the benefits, mechanics, and differences between hammer curls and reverse grip curls to help you optimize your bicep training. Hammer curls, performed with a neutral grip (palms facing each other), primarily work the brachioradialis in the forearm and the brachialis and biceps brachii in the upper arm. Feb 29, 2024 · When it comes to building bigger, stronger biceps, two exercises stand out: hammer curls and reverse grip curls. In contrast, reverse curls, executed with an overhand grip May 24, 2025 · Hammer curls hit the brachialis (under your biceps) and the biceps brachii (especially the long head, which gives that bicep peak). A reverse grip that’s uncommon for bicep curls. It sure didn’t take much time to do 2-3 sets of hammer curls, reverse cable curls, and wrist curls one to two times per week and there’s essentially no recovery burden. This article covers the top of hammer curl benefits and muscles worked. These muscles are responsible for flexion of the elbow and forearm, allowing you to curl the weight up towards your shoulders. Jul 20, 2025 · Hammer Curls: The Neutral Grip Powerhouse Hammer curls get their name from the neutral grip that looks like holding a hammer. 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. Mar 21, 2022 · Hammer curls vs bicep curls, is one better than the other? In this, we breakdown these two popular exercises to see the muscles worked, what's the difference, and which is best for you. The reverse curl is a type of curl variation that targets these specific muscles and can be an effective exercise to build forearm and bicep strength. Oct 24, 2025 · Hammer curls and bicep curls differ in grip and muscles worked. Most common Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Apr 17, 2024 · Barbell hammer curl and reverse curl: Use a barbell to perform hammer curls and reverse curls. 3 days ago · Exercise Variations: Discusses hammer curls, reverse curls, and their impact on muscle engagement Dumbbell wrist curls primarily target the forearm muscles, specifically the wrist flexors and extensors. But, the forearm is also the weak link, so you usually use less weight than regular curls. In my years of coaching and personally chasing bigger, stronger arms as a powerlifter, I've utilized both the standard bicep curl and Jun 7, 2024 · Learn to do reverse biceps curls and variations for your fitness level. Both exercises target the biceps, but they do so in unique ways. Follow our step-by-step instructions and tips. This makes them awesome for cycling in with your existing arm work without adding too much extra Learn how to do hammer curls the correct way and avoid common mistakes, as well as several great hammer curl variations with this complete guide. Here's how to do the exercise, who should add them to workouts, and more. Both hammer curls and reverse curls are variations of the classic bicep curl, but they differ in their grip and the muscles they emphasize. How to Put in Your Workout Split The dumbbell reverse curl is a lower arm exercise that strengthens and builds the forearms and increases grip strength. The reverse curl is a compound exercise that primarily targets the brachioradialis, a muscle located on the outside of your forearm. “This positioning offers more stability to your wrist and elbow joints and often allows the lifter to work with heavier weights. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. In this comprehensive guide, we’ ll delve into the nuances of reverse grip curls vs. It requires minimal equipment to perform and is rather simple to learn. Jun 14, 2025 · Hammer curls and reverse curls may seem similar, but their differences in grip, muscle emphasis, and wrist positioning make them unique tools for arm training. Targets the forearms with only minor activation in the bicep heads. Train both with barbell reverse curls! Aug 4, 2023 · The brachialis muscle, which lies underneath the biceps and is heavily worked during the hammer curl, is also activated during reverse curls. Both exercises target the biceps, but they do so in different ways, offering unique benefits. You can perform seated hammer curls using both arms at the same time, or alternately but here we’ll be looking at the double arm method. Jan 16, 2025 · When it comes to building impressive forearms, the debate between reverse curls and hammer curls often arises. Oct 21, 2024 · What do reverse grip cable curls work? Using momentum Despite what the lifting technique of some gym-goers may have you believe, the cable reverse curl is, in fact, an isolation exercise. ” How to do it: Stand with your feet shoulder-width apart and two dumbbells held with a neutral Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Use both and you’ll notice the difference. In contrast, reverse curls, executed with an overhand grip Mar 20, 2024 · In the realm of bicep training, two exercises stand tall: hammer curls and reverse curls. 9 hours ago · Forearm Flexors: Wrist curls, hammer curls, and reverse curls target these muscles for stronger grip Hand grip exercises are a cornerstone for building forearm strength, and the forearm flexors are a critical group to target. Aug 5, 2024 · Quick notes In this post, we’ll break down the differences between hammer curls and reverse curls, explore their benefits, and help you determine which one is best for your fitness goals. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. Emphasises the muscle’s short head. Reverse curls create higher activation in forearm extensors and brachioradialis, making them more forearm-focused. . Sep 24, 2014 · The seated hammer curl is a great variation on the standard curl because the seated position helps stabilize your back to prevent you from rocking back and forth to gain momentum. Sep 4, 2024 · The reverse curl primarily muscle worked the Brachialis, Brachioradialis and Biceps Brachii. The neutral grip of hammer curls can put less stress on the wrists If you want to know what the cross body hammer curl is, what muscles it works, and how to do it, this page will show you how. 4 days ago · When considering whether hammer curls and reverse curls target the same muscles, it’s important to understand their distinct mechanics and muscle engagement. Use both exercises for complete biceps development. If you’re looking to hit a few curl variations in your workouts then it makes sense to consider hammer and reverse curls. The standard bicep curl grip. How In fact the hammer curl is probably more effective than the reverse curl due to the brachioradialis having a tendency to pull the wrist into neutral from either the supinated or pronated position, but by doing reverse curls you basically remove the biceps as a point of failure so you tend to get a far better forearm workout. Jul 24, 2024 · Hammer curls work the brachialis muscle, which is underneath the biceps and makes the upper arm thicker. Jan 9, 2024 · Wondering which exercise is better for building bigger arms – reverse curls or hammer curls? Let’s see their strengths and weaknesses. Some other muscles are worked or stabilizer muscles, including your wrist extenders and rectus abdominis. This small change from traditional curls completely transforms which muscles do the work. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. Bicep curls use an underhand (supinated) grip, focusing more intensively on just the biceps. This variation allows you to lift heavier weights and target both the brachialis and biceps. Try regular Hammer curls and also pinwheel curls. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Hammer curls build arm thickness and grip strength with a neutral grip, while reverse curls target forearm extensors and promote wrist stability with an overhand grip. The hammer curl is an effective exercise for increasing the size and strength of the upper arms. So, which exercise is better? Hammer curls vs reverse barbell curl? The answer depends on your individual goals and preferences. Specifically, your hands are in a neutral position (palms facing in), which means the hammer curl trains your biceps and forearms more evenly. Both of these variants offer something different to regular, bicep-dominant curl variations such as concentration or preacher curls while simultaneously being less fatiguing. If you are following a body part split training program, include the dumbbell reverse curl on arm day. Aug 12, 2025 · Hammer curls target more muscles than most people realize, and they do it in a way that supports real-world strength, joint health, and performance across sports. Dec 24, 2024 · What to know When it comes to building strong forearms and biceps, the reverse curl and hammer curl are two popular exercises that often come up in discussions. Targets the bicep short head, bicep long head and forearms. com Apr 12, 2023 · Like other curl variations, the reverse curl works the biceps brachii as its primary mover muscle - alongside the brachioradialis, brachialis and the various smaller muscles of the forearms. Both exercises target similar muscle groups, Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. 9 hours ago · The 3-way bicep curl (hammer, regular, and reverse curls) targets the biceps more comprehensively by engaging all three heads and the brachialis, while also emphasizing forearm muscles and grip strength more than a traditional curl.