Reverse Curl vs. Hammer Curl: Which Bicep Exercise Wins?

Ever wondered which bicep exercise will give you the strongest, most impressive arms?

If you’re working on building bigger biceps or improving your grip strength, chances are you’ve heard of reverse curls and hammer curls. Both are popular arm exercises, but they’re not exactly the same. So, which one should you be doing? In this post, we’ll break down what reverse curls and hammer curls are, go over their benefits, and help you figure out which one aligns best with your fitness goals. Whether you’re just starting out or have been lifting for years, let’s take a closer look at these exercises and see what makes them so effective for arm training.

What are Reverse Curls?

Reverse curls are a fun twist on the classic bicep curl. Instead of having your palms face up like in regular curls, you flip them so they face down (called a pronated grip). This simple switch targets different muscles, making it a great way to mix things up in your arm workout.

Muscles Worked

Reverse curls primarily target the brachioradialis, a muscle in your forearm that helps with elbow flexion. They also work your biceps brachii (the classic bicep muscle) as a secondary mover and hit the brachialis, a muscle tucked under your biceps. Your forearm extensors get some love too, improving grip strength. Think of reverse curls as a full-arm builder with a forearm focus.

How to Do Reverse Curls

Here’s a simple guide to nailing reverse curls:

1. Grab the Weight – Use a barbell or dumbbells. Hold them with your palms facing down, hands shoulder-width apart.
2. Stand Tall – Keep your feet hip-width apart, knees slightly bent, and core tight.
3. Curl Up – Slowly lift the weight by bending your elbows, keeping your wrists straight. Don’t swing!
4. Lower Slowly – Return to the starting position with control to maximize muscle engagement.

Pro Tip: Keep your elbows close to your body to avoid cheating the movement. Start with lighter weights to master form.

Benefits of Reverse Curls

• Grip Strength – Perfect for anyone who needs a stronger grip, like climbers or wrestlers.
• Forearm Gains – Builds thicker, more defined forearms for a balanced arm look.
• Functional Fitness – Helps with everyday tasks like carrying heavy bags or opening jars.
• Injury Prevention – Strengthens forearm muscles, reducing strain on wrists and elbows.

Common Mistakes

• Swinging the Weight – Using momentum takes the work away from your muscles. Stay controlled.
• Wrist Bending – Keep wrists straight to avoid strain.
• Too Heavy, Too Soon – Start light to perfect form before adding weight.

What are Hammer Curls?

Hammer curls are another bicep-building powerhouse, using a neutral grip (palms facing each other). This grip feels natural and lets you lift slightly heavier weights compared to other curls, making it a favorite for sculpting impressive arms.

Muscles Worked

Hammer curls hit the brachialis (under your biceps) and the biceps brachii (especially the long head, which gives that bicep peak). They also work the brachioradialis and forearm muscles, making them a great all-around arm exercise.

How to Do Hammer Curls

Here’s how to perform hammer curls like a pro:

1. Grab Dumbbells – Hold a dumbbell in each hand, palms facing inward (neutral grip).
2. Stand or Sit – Stand with feet hip-width apart or sit on a bench for stability.
3. Curl Up – Bend your elbows to lift the weights, keeping your palms facing each other.
4. Lower with Control – Slowly lower the weights back down to complete the rep.

Variations: Try incline hammer curls (on an angled bench) or cross-body hammer curls (lifting across your body) for a twist.

Benefits of Hammer Curls

• Bicep Size – Great for adding thickness and that coveted bicep peak.
• Wrist Stability – The neutral grip is easier on your wrists than other curls.
• Unilateral Training – Dumbbells let you work each arm independently, fixing imbalances.
• Versatility – Easy to mix into any arm workout or superset.

Common Mistakes

• Swinging – Don’t rock your body to lift the weight. Keep it smooth and controlled.
• Partial Range – Use a full range of motion for maximum muscle activation.
• Grip Issues – Hold the dumbbells firmly to avoid wrist twisting.

Key Differences Between Reverse Curls and Hammer Curls

So, what sets these two exercises apart? Let’s break it down:

Grip

• Reverse curls: Pronated (palms down), emphasizing forearms.
• Hammer curls: Neutral (palms inward), focusing on biceps and brachialis.

Equipment

• Reverse curls: Barbell or dumbbells work well.
• Hammer curls: Typically done with dumbbells for better wrist comfort.

Muscle Focus

• Reverse curls lean toward forearm strength and grip.
• Hammer curls prioritize bicep size and thickness.

Purpose

• Reverse curls are great for functional strength (e.g., lifting or pulling).
• Hammer curls are ideal for aesthetics and bicep definition.

Both exercises build strong arms, but your goals determine which one takes the spotlight.

Discover arm training techniques and enhance your workout knowledge with this in-depth comparison of hammer curls and preacher curls.

Benefits Comparison

Strength Gains

• Reverse Curls: Shine for grip and forearm strength, perfect for sports or daily tasks requiring a strong hold.
• Hammer Curls: Build overall arm power, especially for pulling movements like rows or pull-ups.

Aesthetic Goals

• Hammer Curls: Win for sculpting bigger, more defined biceps with that classic peak.
• Reverse Curls: Add forearm definition, giving your arms a balanced, proportional look.

Functional Fitness

• Reverse Curls: Boost your ability to handle real-world tasks like carrying groceries or climbing.
• Hammer Curls: Improve pulling strength for exercises like deadlifts or chin-ups.

Hammer Curl vs. Reverse Curl

Comparison Factor	Hammer Curls	Reverse Curls
Primary Target Muscles	Biceps brachii (focus on long head)	Brachialis and brachioradialis
Forearm Activation	Moderate	High
Aesthetic Benefits	Enhanced biceps peak and arm size	Improved forearm size and balanced arm look
Functional Strength	Great for pulling exercises like chin-ups	Ideal for grip strength and real-world tasks
Difficulty Level	Beginner-friendly	Slightly challenging for wrist and forearm muscles
Best Use	For building bigger, stronger biceps	For enhancing forearm definition and grip strength

Explore arm training in detail and discover unique exercises, like crucifix curls, in our comprehensive guide.

When to Use Each Exercise

Training Goals

• Choose Reverse Curls if you’re an athlete needing grip strength (e.g., martial arts, rock climbing) or want stronger forearms.
• Choose Hammer Curls if you’re chasing bigger biceps for bodybuilding or a chiseled arm look.

Workout Integration

You don’t have to pick one! Here’s how to fit them into your routine:

• Push/Pull/Legs Split: Add reverse curls to pull day (with rows) and hammer curls to arm day.
• Superset Idea: Pair reverse curls with tricep dips and hammer curls with bicep curls for a killer arm pump.
• Frequency: Aim for 2–3 arm sessions per week, mixing both curls.

Experience Level

• Beginners: Start with reverse curls to build forearm strength and grip basics.
• Intermediate/Advanced: Use hammer curls to target bicep size and add variations for intensity.

Variations and Progressions

Reverse Curl Variations

• EZ-Bar Reverse Curls: Easier on wrists than a straight barbell.
• Cable Reverse Curls: Constant tension for extra challenge.
• Fat Grip Reverse Curls: Thick grips boost forearm activation.

Hammer Curl Variations

• Incline Hammer Curls: Stretch the biceps for more growth.
• Cross-Body Hammer Curls: Hit the brachialis from a different angle.
• Rope Hammer Curls: Use a cable machine for smooth resistance.

Progressions

• Increase Weight: Gradually add weight as you get stronger, but don’t sacrifice form.
• More Reps: Aim for 6–8 reps for strength or 8–12 for muscle growth.
• Advanced Techniques: Try drop sets (reduce weight mid-set) or supersets (pair with another exercise).

Common Myths and Misconceptions

Myth 1: Reverse Curls Are Only for Forearms

While they hit forearms hard, reverse curls also work your biceps and brachialis, making them a solid arm builder.

Myth 2: Hammer Curls Are Enough for Arm Development

Hammer curls are awesome, but skipping other grips (like pronated or supinated) can limit overall arm growth.

Myth 3: One Is Better Than the Other

Neither is “better”—it depends on your goals. Reverse curls are great for grip and function; hammer curls are tops for bicep size.

Practical Tips for Maximizing Results

Form and Technique

• Control the Tempo: Lift and lower weights slowly (2–3 seconds each way) to maximize muscle work.
• Avoid Ego Lifting: Choose weights you can lift with perfect form to prevent injury.

Reps and Sets

• Strength: 6–8 reps, 3–4 sets with heavier weights.
• Hypertrophy: 8–12 reps, 3–4 sets with moderate weights.
• Endurance: 12–15 reps, 2–3 sets with lighter weights.

Warm-Up and Recovery

• Warm-Up: Do wrist circles and light dumbbell curls to prep your elbows and forearms.
• Recovery: Stretch your forearms and biceps post-workout. Foam rolling helps too!
• Rest: Give your arms 48 hours between sessions to recover.

Nutrition

• Protein: Aim for 0.7–1g per pound of body weight daily to support muscle repair.
• Carbs: Fuel your workouts with complex carbs like oats or sweet potatoes.
• Hydration: Drink plenty of water to stay energized and recover faster.

Which Exercise Wins?

It’s not about one being better—it’s about what fits your goals. Want a vice-like grip and strong forearms? Go for reverse curls. Chasing that bicep peak for sleeve-busting arms? Hammer curls are your friend. The best approach? Use both! Alternate them in your workouts for balanced strength and aesthetics. Fitness experts agree: variety in grip and exercises leads to well-rounded arm development.

FAQs

Can I do both reverse curls and hammer curls in the same workout?

Yes! Pair them in a superset or do them on different arm days for variety.

Are reverse curls harder than hammer curls?

They can feel tougher because the pronated grip is less natural, but proper form makes them manageable.

Which curl is better for beginners?

Reverse curls are great for building foundational forearm strength, while hammer curls are beginner-friendly for bicep focus.

Conclusion

Reverse curls and hammer curls are both fantastic for building stronger, better-looking arms. Reverse curls are your go-to for forearm power and grip strength, while hammer curls sculpt those eye-catching biceps. Why choose? Mix them into your routine for a balanced, powerful look. Try them out, play with variations, and see what works best for you.

Ready to Build Stronger Arms?

At Community Strength Austin, our expert personal trainers are here to help you achieve your fitness goals, whether you’re training in Austin or through our online consulting services. If you’re ready to take your arm workouts to the next level and need guidance on how to incorporate exercises like reverse curls and hammer curls into a comprehensive strength program, we’ve got you covered!