8 Hammer Curl Alternatives

If you’re looking for alternatives to hammer curls to spice up your biceps workout, here are some options you can try:

Key Takeaways:

• Pinwheel Curl (Cross Body Hammer Curl)
• Preacher Curl
• Dumbbell Hammer Preacher Curl
• Reverse Grip EZ-Bar Curl
• Reverse Cable Curl

These exercises target the same muscles as hammer curls, including the biceps brachii, brachioradialis, and brachialis. Each exercise provides a unique stimulus to challenge your muscles and increase muscle growth and strength.

Whether you prefer using dumbbells, barbells, cables, or bands, there is an alternative exercise for you to try. Mix and match these exercises in your workout routine to keep your biceps workouts fresh and exciting.

Pinwheel Curl (Cross Body Hammer Curl)

The pinwheel curl, also known as the cross body hammer curl, is a bicep exercise that targets the same muscles as hammer curls but adds a twisting motion for increased muscle activation. This exercise is performed using dumbbells, making it an accessible option for gym-goers of all fitness levels.

To perform the pinwheel curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip. Start with your palms facing your torso. As you curl the dumbbells up towards your shoulders, twist your wrists so that your palms face your body at the top of the movement. This twisting motion engages the biceps, brachialis, and brachioradialis muscles to a greater extent than traditional hammer curls.

Adding the pinwheel curl to your biceps workout routine can provide variety and challenge your muscles in new ways. By targeting different angles and muscle fibers, you can promote balanced muscle development and prevent plateaus in your progress.

Technique:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
2. Curl the dumbbells up towards your shoulders, keeping your elbows tucked in and your upper arms stationary.
3. As you curl, twist your wrists inward so that your palms face your body at the top of the movement.
4. Slowly lower the dumbbells back down to the starting position in a controlled manner.
5. Repeat for the desired number of repetitions.

Benefits	Variations
Targets the biceps, brachialis, and brachioradialis muscles Increases muscle activation through the twisting motion Improves forearm and grip strength	Perform the exercise with a single arm to focus on each side independently Use different grips, such as supinated or pronated, to vary the muscle activation Try using an EZ-bar instead of dumbbells for a different feel

Next time you’re looking to switch up your biceps workout, give the pinwheel curl a try. Its unique twisting motion will challenge your muscles in new ways and help you achieve greater overall bicep development.

Preacher Curl

The preacher curl is a popular exercise for targeting the biceps and is a great alternative to hammer curls to focus on muscle isolation and strict form. This exercise is performed using a preacher curl bench, which helps stabilize the upper arm, preventing cheating and effectively isolating the biceps.

During the preacher curl, the brachialis muscle, located underneath the biceps brachii, also gets activated. This exercise allows you to fully extend your arms at the bottom of the movement and squeeze the biceps at the top, resulting in a deep contraction and increased muscle development.

To perform the preacher curl, follow these steps:

1. Adjust the preacher curl bench to fit your height, ensuring that your armpits rest comfortably on the pad.
2. Grasp an EZ-bar or dumbbells with an underhand grip and rest your upper arms on the pad.
3. Curl the weight up towards your shoulders while keeping your upper arms stationary.
4. Squeeze your biceps at the top of the movement and then slowly lower the weight back down with control.

Remember to maintain proper form throughout the exercise, focusing on the mind-muscle connection with your biceps. Start with a weight that allows you to perform 8-12 reps with good technique, gradually increasing the weight as you become stronger.

Benefits of Preacher Curls
Targeted bicep and brachialis muscle development
Improved muscle isolation and strict form
Reduced cheating and stress on the lower back
Enhanced mind-muscle connection and contraction

Dumbbell Hammer Preacher Curl

The dumbbell hammer preacher curl is a variation of the preacher curl that specifically targets the brachialis muscle, helping to enhance bicep development. This exercise is performed by resting your arms on an inclined preacher bench with your palms facing up, holding a dumbbell in each hand.

To execute the movement, start with your arms fully extended and slowly curl the dumbbells towards your shoulders, keeping your elbows stationary and close to your body. As you curl the weights up, focus on squeezing your biceps and brachialis muscles. Pause at the top for a second, then lower the dumbbells back down to the starting position under control.

Adding the hammer grip, where your palms remain facing each other throughout the movement, engages the brachialis muscle to a greater extent compared to traditional hammer curls. The brachialis muscle is located underneath the biceps and contributes to the overall size and strength of the upper arm.

Benefits of Dumbbell Hammer Preacher Curl:
1. Targets the brachialis muscle for enhanced bicep development
2. Helps to increase muscle size and strength in the upper arm
3. Provides a different stimulus to challenge the muscles
4. Promotes better isolation of the biceps and reduces cheating
5. Can be performed with various weights and equipment

Incorporate the dumbbell hammer preacher curl into your biceps workouts by including it as a standalone exercise or as part of a superset or circuit. Aim for 3-4 sets of 8-12 repetitions, using a weight that allows you to maintain proper form and feel a challenging resistance.

Reverse Grip EZ-Bar Curl

The reverse grip EZ-bar curl is a variation of the classic curl that places more emphasis on the brachialis muscle and provides a unique grip position. Instead of the traditional underhand grip, this exercise involves gripping the EZ-bar with an overhand grip, with the palms facing down. This grip puts the wrists in a more neutral position, reducing strain and allowing for a greater range of motion.

By using the reverse grip, you shift the focus to the brachialis muscle, which lies underneath the biceps brachii. The brachialis muscle helps to flex the elbow and contributes to overall arm strength. By strengthening and developing the brachialis, you can achieve thicker, more defined arms.

To perform the reverse grip EZ-bar curl, stand with your feet shoulder-width apart and hold the EZ-bar with an overhand grip, hands slightly wider than shoulder-width apart. Start with your arms fully extended and close to your body. Keep your elbows locked in position and curl the bar up towards your shoulders, squeezing your biceps at the top of the movement. Slowly lower the bar back down to the starting position and repeat for the desired number of reps.

Benefits of Reverse Grip EZ-Bar Curl
Targets brachialis muscle
Enhances bicep development
Improves grip strength
Increases range of motion

Add the reverse grip EZ-bar curl to your biceps workout routine to challenge your muscles in a different way and promote balanced arm development. Remember to start with a weight that allows you to maintain proper form and gradually increase the weight as you get stronger. Combine this exercise with the other hammer curl alternatives mentioned earlier for a well-rounded and effective upper arms workout.

Reverse Cable Curl

The reverse cable curl is a great exercise to target the biceps and brachialis muscles while utilizing constant tension from the cable resistance. This exercise is performed by standing facing a cable machine with your feet shoulder-width apart and your knees slightly bent. Grab the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. Begin by curling your hands towards your shoulders while keeping your elbows close to your sides. Pause at the top of the movement, squeezing your biceps, and then slowly lower the weight back down to the starting position. Repeat for the desired number of repetitions.

What makes the reverse cable curl effective is the constant tension it provides throughout the exercise. Unlike free weights, where tension decreases at the top of the movement, the cable resistance remains constant. This helps to maximize muscle activation and stimulate growth in the biceps and brachialis muscles.

To add variety to your reverse cable curl routine, you can experiment with different grip variations. For example, using a wider or narrower grip can target different areas of the biceps and brachialis. You can also try performing the exercise with one arm at a time to focus on each side individually.

Benefits of Reverse Cable Curl:
1. Targets the biceps and brachialis muscles
2. Provides constant tension throughout the movement
3. Helps to improve muscle growth and strength
4. Allows for grip variation to target different areas of the muscles
5. Can be performed with one arm at a time for unilateral training

Cable Hammer Curl

The cable hammer curl is an effective exercise that mimics the hammer curl motion while providing constant tension that challenges the biceps. This exercise is performed using a cable machine, which allows for smooth resistance throughout the entire range of motion. Here’s how to perform the cable hammer curl:

1. Stand facing a cable machine with your feet shoulder-width apart and a slight bend in your knees.
2. Hold the cable handles with an underhand grip, keeping your palms facing each other.
3. Keeping your elbows close to your sides, exhale as you curl the handles up towards your shoulders.
4. Squeeze your biceps at the top of the movement, then slowly lower the handles back down to the starting position.
5. Repeat for the desired number of reps.

The cable hammer curl is a great alternative to traditional hammer curls because it allows you to maintain tension on the biceps throughout the entire exercise. This constant tension helps to stimulate muscle growth and improve overall strength.

Benefits of Cable Hammer Curl:
Targets the biceps brachii, brachioradialis, and brachialis muscles.
Provides constant tension throughout the exercise.
Allows for a full range of motion, increasing muscle activation.
Helps to improve grip strength.

Include the cable hammer curl in your biceps workout routine to challenge your muscles in a new way and promote muscle growth. Remember to consult with a fitness professional before attempting any new exercises, especially if you have any pre-existing injuries or conditions.

Zottman Curl

The Zottman curl is a compound exercise that targets both the biceps and forearms, making it a great alternative to hammer curls for overall upper arm development. This exercise is named after strongman George Zottman and is known for its ability to build both strength and size in the biceps.

To perform the Zottman curl, start by holding a pair of dumbbells at your sides with your palms facing forward. Curl the dumbbells up to your shoulders while keeping your elbows close to your sides. At the top of the curl, rotate your wrists so that your palms are facing downward. Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.

The key benefit of the Zottman curl is its ability to target both the biceps and forearms. The exercise works the biceps during the curling motion, while the wrist rotation engages the forearms, specifically the brachioradialis muscle. By incorporating the Zottman curl into your routine, you can effectively develop both muscle groups and achieve a well-rounded upper arm workout.

Zottman Curl Instructions:

1. Stand straight with a dumbbell in each hand, arms fully extended and palms facing your body.
2. Curl the weights up towards your shoulders, contracting your biceps.
3. At the top of the curl, rotate your wrists so that your palms are facing downward.
4. Lower the dumbbells back to the starting position in a controlled manner, maintaining tension in your biceps and forearms throughout.
5. Repeat for the desired number of repetitions.

By adding the Zottman curl to your arsenal of biceps exercises, you can keep your workouts diverse and prevent plateaus in your progress. Remember to start with lighter weights to focus on proper form before gradually increasing the resistance. Incorporate this exercise into your routine and watch your upper arm strength and muscle definition improve.

Zottman Curl	Biceps	Forearms (Brachioradialis)
Primary Muscles Worked:	Yes	Yes
Equipment Needed:	Dumbbells
Difficulty:	Intermediate
Exercise Type:	Compound

Band Hammer Curl

The band hammer curl is a convenient exercise that adds resistance to the hammer curl motion using bands, making it a great option for home workouts or when you’re on the go. This exercise specifically targets the biceps brachii, brachialis, and brachioradialis muscles, helping to strengthen and sculpt your upper arms.

To perform the band hammer curl, start by standing with your feet shoulder-width apart and placing the resistance band under the arches of your feet. With a band in each hand, hold the handles with your palms facing each other and your arms fully extended. Keeping your elbows close to your sides, flex your biceps as you curl the bands up towards your shoulders. Squeeze your biceps at the top of the movement, then slowly lower the bands back down to the starting position.

The band hammer curl provides constant tension throughout the exercise, working your muscles in both the concentric and eccentric phases. This helps to maximize muscle activation and stimulate muscle growth. Additionally, the resistance bands offer a variable resistance, meaning the exercise becomes more challenging as you reach the top of the curl due to the increased tension.

Benefits of Band Hammer Curl
Targets the biceps brachii, brachialis, and brachioradialis muscles
Convenient exercise for home workouts or when you’re on the go
Provides constant tension and variable resistance
Helps to increase muscle activation and stimulate muscle growth

Include the band hammer curl in your biceps workout routine to add variety and challenge your muscles in new ways. Remember to start with a light resistance band and gradually increase the tension as you get stronger. As with any exercise, proper form is important, so ensure that you maintain good posture and control throughout the movement. Consult with a fitness professional if you have any concerns or questions regarding your workout routine.

Kettlebell Curl

The kettlebell curl is a dynamic exercise that targets the biceps while also engaging the core and stabilizer muscles, providing a full-body workout. This exercise is highly effective in building upper body strength and improving overall muscle definition.

To perform the kettlebell curl, start by standing with your feet shoulder-width apart and holding a kettlebell in each hand, palms facing forward. Keep your back straight, shoulders down, and core engaged throughout the movement.

Bend your elbows and curl the kettlebells towards your shoulders, squeezing your biceps at the top of the movement. As you curl, be mindful of maintaining proper form and avoid swinging or using momentum to lift the weights.

Lower the kettlebells back down in a controlled manner, fully extending your arms. Repeat for the desired number of repetitions. You can increase the challenge by using heavier kettlebells or by performing the exercise with one arm at a time.

Benefits of Kettlebell Curl

• Targets the biceps brachii, brachioradialis, and brachialis for comprehensive arm development.
• Engages the core and stabilizer muscles to improve overall stability and balance.
• Increases strength and muscle definition in the upper body.
• Enhances grip strength and forearm endurance.

When incorporating the kettlebell curl into your workout routine, it’s important to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become stronger and more confident in your technique.

Exercise	Target Muscles
Kettlebell Curl	Biceps brachii, brachioradialis, brachialis, core, stabilizer muscles

Conclusion

Switching up your biceps workout with these 8 hammer curl alternatives can help you overcome plateaus, challenge your muscles, and achieve new levels of bicep development and strength.

If you’ve been performing hammer curls for a while, it’s natural to reach a point where your progress slows down. By incorporating these alternative exercises into your routine, you’ll introduce new movements and angles that will stimulate your muscles in different ways, leading to increased muscle growth and strength.

The pinwheel curl, preacher curl, dumbbell hammer preacher curl, reverse grip EZ-bar curl, reverse cable curl, cable hammer curl, Zottman curl, band hammer curl, and kettlebell curl all target the same muscles as hammer curls but provide unique variations and challenges.

Whether you prefer using dumbbells, barbells, cables, or resistance bands, there’s an alternative exercise here for you to explore. Mix and match these exercises in your workouts to keep your biceps training fresh, prevent boredom, and maximize your results.

Source Links

• https://www.inspireusafoundation.org/hammer-curl-alternatives/
• https://liftvault.com/exercises/hammer-curl-alternatives/
• https://humanemuscle.com/hammer-curl-alternatives/