Traditional curl vs. Hammer curl

[step_a_holic]

Hi Cathe. Just curious about this: is it common to be able to lift a heavier weight on hammer curls vs. traditional bicep curls? When doing PUB, I can start with a 12lb weight for hammers w/ a max of 15lbs but with traditional I have to start with an 8lb w/ a max of 10lbs and at the top of the pyramid, I can only do one arm at a time w/ the 10lb.

I didn't know if the positioning of the hands has anything to do with it. I find hammer curls much more comfortable than traditional curls.

Thanks, Melissa

 

[FoolofaTook]

Hi! Not Cathe but.....I find that hammers are less stressful on my forearms & wrists (using 15 pound handweights anyway), making it more comfortable in general. But I think my favourite bicep curl is when you start off in hammer and rotate to traditional near the top, getting a little variety in the same exercise. Of course all the safe methods are useful and should be done in alternation.

I'd sure be interested to hear Cathe's answer!!

 

[tmrclvlnd]

I'm curious to know this too. I find hammer curls to be more comfortable and can lift heavier than traditional also. I prefer them.

 

[kathryn]

It's typical for one to lift heavier with hammer curls than with curls done with hands in a supine position. It either has to do with the leverage, and/or the fact that different or more muscles are being used. I know they do work the muscles a bit differently.

 

[FoolofaTook]

By the way, whenever I do traditional curls (in palm up position) I definitely prefer using a barbell to dumbbells. Don't know why but it's so much more comfortable and natural to me, and I can even use more weight than my dumbbells would be that way.

 

[howrobin]

Hi. Not Cathe here.

Your question made me curious. Arnold Schwarzenegger's famous book is the New Encyclopedia of Modern Bodybuilding which I bought used in paperback from Amazon for $9.00 plus shipping (a great deal). According to him, the hammer curl works the forearm (the part between the elbow and hand) as well as the biceps.

Another great book says the same thing, namely Strength Training Anatomy, 2nd Edition, by Frederic Delavier. This book says that the brachialis is the forearm muscle worked by hammer curls.

In the view of the above, my guess is that the hammer curl seems easier than the regular curl, because the work is done by more muscles. E.g., in the hammer curl, two horses (biceps and brachialis) are pulling the buggy (the dumbbell) whereas in the regular curl only one horse (biceps) is pulling the buggy. But this is my guess. Comments by anyone who really knows would be appreciated.

The two books above are really good references for this sort of question. The second one, Strength Training Anatomy, is more expensive because it has lots of diagrams showing muscles. Basically it covers each body area (arms, legs, back, shoulders, etc.), describes various exercises that work that area, and gives diagrams of the muscles being worked by each exercise. I looked both of them over in my local mass market discount bookstore before purchasing.

Hammer on! Cathe on!

 

[aschendell]

I imagine the reason that barbell curls seem easier to you is that your stronger arm takes over some of the work of the other weaker arm. I believe that you actually get more equal muscle work by using the dumb bells.

hth

Debra

Bite off more than you can chew. Then chew it---Ella Williams