Hammer Curl vs Reverse-Grip Barbell Curl
Both curls shift part of the work from the biceps to the brachialis and brachioradialis. In a hammer curl your palms face each other; in a reverse curl they face down.
| Hammer Curl | Reverse-Grip Barbell Curl | |
|---|---|---|
| Muscles | brachialis, brachioradialis, biceps | brachioradialis, brachialis, biceps, forearm extensors |
| Equipment | Dumbbells | Barbell |
| Entry bar | 1/3 fine from your first workout | 1/3 fine from your first workout |
| Pick it when | You want thicker arms and a heavy curl that's easy on the wrists. | You want to bring up your forearms and brachioradialis. |
The main difference
The hammer grip is a strong position for the elbow: the brachialis and brachioradialis work at full power, the biceps helps, and the weight ends up close to a regular curl. It adds thickness to the arm between the biceps and the elbow.
The overhand grip is the weakest position: the biceps is nearly out of it, and the brachioradialis and forearm extensors, which keep your wrist straight, do the main work. The weight is noticeably lower, and that's fine. Reverse curls are the best way to bring up forearms that lag behind.
Can you do both
Yes: hammers as the second exercise on arm day for 8–12, reverse curls last for 12–15 with a weight that lets you keep your wrists straight.
In which programs
Log both in the diary — your estimated max will show which one is growing faster for you.
Prefer Telegram? Open the bot — same diary.