What is the difference between hammer curls and dumbbell curls? Explaining the effective way to do it and the correct weight
Hammer curls and dumbbell curls are essential for building arm muscles. However, because they have some similarities, many people may not understand the difference between the two. There are clear differences between hammer curls and dumbbell curls, such as the form and the parts of the body they train. In this article,
- What is the difference between a hammer curl and a dumbbell curl?
- How to do hammer curls and dumbbell curls
- The right weight for hammer curls and dumbbell curls
We will explain the differences and advantages of both, so please make use of them in your home training.
What is the difference between a hammer curl and a dumbbell curl?
The main difference between hammer curls and dumbbell curls is how you hold the dumbbells and the parts of the body you train . Hammer curls are done by holding the dumbbells sideways with your palms facing up, whereas dumbbell curls are done by holding the dumbbells vertically with your palms parallel to the sides of your body.
In addition, while both exercises train the upper arm muscles, hammer curls train the long head of the biceps, which is related to the height of the biceps . Dumbbell curls train the short head of the biceps, which adds thickness to the biceps . As mentioned above, there are clear differences between hammer curls and dumbbell curls, so choose the exercise depending on the area you want to train.
Tips for performing hammer curls effectively
In this chapter, we will explain the correct form and weight guidelines for hammer curls . In order to maximize the effectiveness of hammer curls, it is necessary to train with the correct form.
Also, the weight you can handle will vary depending on your level of skill in muscle training, so train within your limits. Furthermore, breathing is important during training. We will also explain breathing techniques to make your training more effective, so please refer to them.
Tip 1: Form
Here's how to do hammer curls properly:
- Stand up straight
- Stand with your feet shoulder-width apart and your arms hanging down at your sides
- Hold the dumbbells with your palms facing outwards
- Keep your elbows in place and lift the dumbbells
- Slowly lower the dumbbells
- Repeat the above steps
When lifting and lowering the dumbbells, keep your wrists fixed. It is also important to keep your elbows fixed. If your elbows are not fixed, you will also be stimulating the shoulder muscles, which will prevent you from working your biceps efficiently. Keep your elbows fixed to the sides of your body as you lift the dumbbells.
If you cannot keep your elbows in place, it is effective to place a towel under your armpit. If you focus on moving without dropping the towel, you will be able to keep your elbows in place while moving.
Tip 2: Weight selection
The approximate weight for hammer curls is as follows:
- Beginner: 3kg
- Intermediate: 9kg
- Advanced: 15kg
Note that all of the above weights refer to the weight of one hand. Aim for 2-3 sets of a weight that allows you to lift the dumbbell up to 10 times. If you don't know the appropriate weight, use the following formula to calculate it.
|
beginner |
Body weight x 0.05kg |
|
Intermediate |
Body weight x 0.15kg |
|
Advanced |
Body weight x 0.25kg |
The weights are only a guideline, so if you feel it is too heavy, reduce the weight. Due to differences in physical build and skill level, the weight that each individual can lift varies. It would be pointless to push yourself too hard and end up injuring yourself.
The important thing is to train with the correct form and without straining yourself. As your strength increases, the weight you lift will naturally increase, so don't rush and keep going.
Tip 3: Breathing
Breathing during the hammer curl is also important. Be aware of exhaling when lifting the dumbbells and inhaling when lowering them.
As fatigue accumulates, breathing becomes more disrupted, and if you stop breathing during exercise, your blood pressure will rise and cause dizziness. Learning the correct breathing technique will help you maintain proper form and prevent oxygen deficiency.
In addition, by breathing deeply and taking in more oxygen every time you lift a dumbbell, you will be able to withstand high-intensity training. Your energy consumption will also increase, which can help you burn fat .
Also, be aware that you should not use momentum while lifting the dumbbells, but only use your arm muscles. Using momentum can easily disrupt your form, and even if you are using the right weight, you may not be able to apply the proper load. Avoid lifting weights that you cannot lift without momentum, and choose weights that allow you to train with the correct breathing technique .
Tips for effectively performing dumbbell curls
In this chapter, we will explain the form and weight of dumbbell curls . The form of dumbbell curls is simple, so even beginners can do it with confidence. However, it is easy to put strain on your shoulders, so try to move in a relaxed manner.
The points of movement are different from hammer curls, so this is a good reference for those who want to incorporate dumbbell curls into their home training or who want to thicken their biceps.
Tip 1: Form
Here's how to do dumbbell curls correctly:
- Stand with your feet shoulder-width apart
- Hold a dumbbell in each hand with your palms facing forward
- Relax your shoulders and straighten your spine
- Keep your elbows in place and lift the dumbbells
- Lift your arms up until your elbows are fully bent, then slowly lower them
- Repeat the above steps
When holding the dumbbell, grip it tightly with your pinky and ring fingers to make it easier to apply force. Also, when lifting the dumbbell, twist the pinky side inwards to increase the effectiveness .
When lowering the dumbbells, be careful not to lower them all at once. If you remember to lower them slowly, you will be putting stress on your biceps not only when you raise the dumbbells, but also when you lower them, so you can continue to put stress on your biceps.
When doing exercises using dumbbells, we tend to focus on the lifting movement, but don't forget that lowering the movement is also part of the training.
Tip 2: Weight selection
The average weight for dumbbell curls is 10-15kg for men and 5-7kg for women. However, if you suddenly choose an average weight, you may not be able to withstand the weight and may not be able to maintain the correct form. If you are a beginner, do not push yourself, and start with 5kg for men and 3kg for women.
The weight listed refers to the weight of a dumbbell held in one hand. Ideally, you should choose a weight that you can lift up to 10 times in one set . The number of repetitions will vary depending on the purpose of your muscle training.
If your goal is muscle hypertrophy (making your muscles bigger), it is effective to do 4 to 5 sets of 8 to 12 repetitions per set, and if your goal is weight loss, it is effective to do 4 sets of 15 repetitions per set.
In terms of training frequency, if you are doing low loads, such as 10-15 repetitions per set for a total of 3 or more sets, there is no problem with doing it every day. However, if you are doing heavy loads where you can barely do 5-10 repetitions, you should limit it to about 2-3 days a week.
Tip 3: Posture
When doing dumbbell curls, pay attention to your posture. If you are trying to build muscle, you will be using heavy weights to put a lot of strain on your muscles, but beginners tend to have poor form. If you focus too much on lifting the dumbbells, your shoulders will tense up and your elbows will open up at an unstable angle.
No matter how heavy the weight you lift, if you want to work the targeted area efficiently, you must avoid losing your form. If your form starts to break down, it means the weight is not appropriate, so try again with a lower weight.
Also, while performing the movement, try to keep your neck and shoulders relaxed so that your shoulders do not shrug, and try to lift the dumbbells using only the strength of your arms.
Benefits of doing hammer curls and dumbbell curls
In this chapter, we will explain the benefits of hammer curls and dumbbell curls . Since each exercise trains different parts of the body, in order to build well-balanced upper arms, you need to understand the benefits of both and incorporate them into your training.
Also, if you clarify your goal, such as thickening your forearms or making your biceps bigger, then you will likely see results if you decide to do hammer curls or dumbbell curls. In the following chapters, we will focus on the muscles that can be trained and the goals that people should have when doing these exercises.
Benefits of Hammer Curls
The advantage of hammer curls is that they can make your arms thicker . Hammer curls are suitable for training the brachialis, the muscle located below the biceps. The more the brachialis develops, the more effective it is at pushing up the biceps . By training the brachialis with hammer curls, you can get thick, muscular arms.
Hammer curls can also train the brachioradialis muscle. The brachioradialis muscle is the muscle that runs from the elbow to the wrist, and is the part commonly known as the "forearm." By training your forearms, you will be able to handle heavy weights when training your back and biceps , so you can efficiently increase muscle mass in other areas as well. Furthermore, like the brachialis muscle, it will give your arms a muscular appearance, so it is a recommended exercise for shoulders if you want to get thicker arms.
Benefits of dumbbell curls
The advantage of dumbbell curls is that they can effectively train your biceps . The biceps are called " muscles ," and when developed through training, they can become large, giving you manly upper arms. Strong arms are so noticeable that it's obvious from the outside that you regularly do exercises such as muscle training, so they are suitable for people who want to make a big change to their appearance .
In addition, the biceps are useful for carrying things in daily life. If the biceps are not developed, it puts a lot of strain on the lower back, which can lead to injury. If you train your biceps with dumbbell curls, you can carry things without putting excessive strain on your lower back, which reduces the risk of injury.
Useful tools for doing hammer curls and dumbbell curls at home
In this chapter, we will introduce tools that will be useful when doing hammer curls and dumbbell curls at home . Dumbbells are essential when doing hammer curls and dumbbell curls at home.
It is also useful to have a rack to store the dumbbells and a mat to prevent noise and scratches in case they are dropped on the floor. For details on each piece of equipment, please refer to the following chapters.
Tool 1: Dumbbells
Dumbbells are essential tools when doing dumbbell curls or hammer curls at home . If you don't have the tools, you can use a plastic bottle instead, but there is a limit to the load you can apply . If you want to build muscle, you need to handle heavier weights, so training with dumbbells is preferable.
In addition, many dumbbells for muscle training have non-slip handles , which helps prevent them from falling during training. This allows you to concentrate on your training without worrying about the dumbbells slipping, which increases efficiency and helps build muscle.
Uchino Gym has a wide range of dumbbell weights, from the lightest 2.5kg to 60kg. If you are considering purchasing dumbbells for your home training, try Uchino Gym.
Tool No. 2: Storage
Storage is a rack that helps you store dumbbells at home .
Dumbbells are useful tools that can be used for many exercises, not just dumbbell curls and hammer curls. If you start using them to train many parts of your body, the number of dumbbells you have will naturally increase. You can store them on the floor, but dumbbells often roll around because they have rounded ends, and even if you keep them in one place, they often end up scattered all over the place. If you have a rack to store dumbbells on, you can store them neatly without worrying about them rolling around.
Also, if you store them on a rack in order of weight, you can see which dumbbell you want to use at a glance , so you don't have to go through the trouble of finding the weight you want among the scattered dumbbells. The room looks neater and you can immediately see which weight you want to use, which is expected to improve your training efficiency.
Uchino Gym offers a variety of storage options, including two-tier and three-tier types. If you're unsure how to store your dumbbells, consider using Uchino Gym's storage options.
Tool 3: Adjustable dumbbells
Adjustable dumbbells are also useful for training dumbbell curls and hammer curls . Adjustable dumbbells are dumbbells whose weight can be freely changed by simply turning a dial .
Regular dumbbells are convenient for training, but if you want to change the load, you have to buy a new dumbbell of a different weight. If you buy a new dumbbell every time you improve your muscle strength, it will cost you a lot of money and you will also have to consider storage space.
Adjustable dumbbells allow you to change the weight with just one, so you can save money and storage space . They are the perfect tool for those who don't have much space at home or who want to complete the exercise with just one tool. Of course, they can also be used for muscle training other than arms, so it's no exaggeration to say that they are a versatile tool.
Uchino Gym offers a wide range of adjustable dumbbell products, so if you are looking to get adjustable dumbbells for the first time, try looking for products at Uchino Gym.
Tool #4: Mat
When doing dumbbell exercises at home, be sure to place a mat on the floor .
Even the lightest dumbbells weigh 2.5 kg, so if you drop them from a high position, they can easily dent the floor . Even if you place them on the floor slowly, they can still get scratched surprisingly easily.
Especially if you are renting, there is a risk that scratches on the floor will cost you money when you move out, so you should take measures to prevent scratches in advance. If you train while laying a mat on the floor, it will act as a cushion even if the dumbbell falls from your hand, so the floor will not be scratched.
Laying a mat also helps to prevent noise pollution during training . It is effective in situations where you need to be considerate of your neighbors while training, such as in an apartment building.
Uchinogym offers many types of mats, including joint mats that can be connected together and mats that can be cut to fit any room. If you're not sure which mat to choose, take a look at Uchinogym's mats.
Understand the difference between hammer curls and dumbbell curls
Hammer curls and dumbbell curls have clear differences, so you need to choose the exercise for each part of your body you want to train and perform effective training. Both are essential exercises for getting strong arms, so make sure you understand the benefits and key points of the movement before training with the correct form.
Uchino Gym offers a wide range of equipment that is useful for training at home. Introducing equipment will make your muscle training at home more efficient and create an environment where you can put maximum strain on your muscles even at home. If you are training at home, try choosing equipment from Uchino Gym.
