Hammer Curls vs Preacher Curls: [You Should Know This Before You Pick One]

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Hammer Curls Vs Preacher Curls Picture

There are several workouts to pick from when it comes to developing stronger biceps such as hammer curls and preacher curls.

Both exercises target the biceps, although they differ in terms of muscle activation, strength and hypertrophy, size, and beginners’ ability to adapt.

In this blog article, we’ll compare hammer curls vs preacher curls, as well as the benefits of each exercise and if you should perform both.

Related Comparison: Preacher Curl Vs Spider Curl: What is The Difference?

What is Hammer Curls?

Hammer curls are a sort of bicep curl that works the brachialis muscle located on the outside of the upper arm.

  1. To perform a hammer curl, hold a dumbbell in each hand with your palms facing your body.
  2. Maintain a close grip on the weights and curl them up towards your shoulders, keeping your palms facing each other throughout the action.
  3. Lower the dumbbells back down to the starting position then repeat for a desired amount of reps.

What are Preacher Curls?

Preacher curls are a type of bicep curl that focuses on the biceps brachii muscle located on the front of the upper arm.

  1. To perform a preacher curl, sit on a preacher bench with your upper arms resting on the pad and your hands holding a barbell or dumbbell.
  2. Curl the weight up towards your shoulders, keeping your elbows stationary and your palms facing up.
  3. Lower the dumbbell or the barbell back down to the starting position and repeat.

Benefits of Each Exercise

Hammer curls and preacher curls both offer a variety of benefits for your biceps and overall upper body strength. Here are some of the key benefits of each exercise:

Benefits of Hammer Curls:

  • Target the brachialis muscle, which is often overlooked in bicep workouts
  • Improve grip strength and forearm size
  •  Can be performed with dumbbells, barbells, or cables
  •  Can be easily modified to target different parts of the biceps

Benefits of Preacher Curls:

  • Target the biceps brachii muscle, which is the larger of the two bicep muscles
  • Allow you to lift heavier weights and place more tension on the biceps
  • Can be performed with barbells, dumbbells, or an EZ bar
  • Help improve overall bicep size and strength

Hammer Curls vs Preacher Curls: Which is Better in Terms of Muscle Activation?

Both hammer curls and preacher curls activate the biceps, but they target different parts of the muscle. Hammer curls primarily target the brachialis muscle, while preacher curls primarily target the biceps brachii muscle.

If you want to increase your overall bicep size and strength, you should include both movements in your training program.

Preacher Curls Vs Hammer Curls: Which is Better For Strength and Hypertrophy?

In terms of strength and hypertrophy, preacher curls are generally considered to be more effective than hammer curls.

This is because preacher curls allow you to lift heavier weights and place more tension on the biceps brachii muscle. However, hammer curls are still a valuable exercise for building overall bicep strength and size.

Read Also: Barbell Curls Vs Preacher Curls (Which Is Better?)

Which is Better for Size?

If you’re looking to build bigger biceps, preacher curls are generally considered to be more effective than hammer curls.

This is because preacher curls allow you to lift heavier weights and put a greater load on the biceps brachii which is the larger of the two bicep muscles.

However, it’s still important to include hammer curls in your workout routine to target the brachialis muscle and build overall bicep size.

Which is Better for Beginners?

Hammer curls are generally considered to be more beginner-friendly than preacher curls.

This is because hammer curls are easier to perform with proper form and don’t require as much upper body strength as preacher curls.

If you’re new to weightlifting or have limited upper body strength, start with hammer curls and gradually work your way up to preacher curls.

Should You Do Both Exercises?

Yes, it’s important to include both hammer curls and preacher curls in your workout routine to target different parts of the biceps and build overall bicep size and strength.

You can alternate between the two exercises or perform them on different days to keep your workouts varied and challenging.

In conclusion

hammer curls vs preacher curls are both effective exercises for building bigger and stronger biceps.

While preacher curls are generally considered to be more effective for strength and hypertrophy, it’s important to include both exercises in your workout routine to target different parts of the biceps and build overall bicep size and strength.

Whether you’re a beginner or an experienced weightlifter, incorporating hammer curls and preacher curls into your workout routine can help you achieve your fitness goals.

Hassane Sghir
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