Band Hammer Curl vs Dumbbell Reverse Curl
Which one fits your Biceps workout plan?
Contents
Band Hammer Curl is the easier place to start — difficulty 2 of 5 vs 5. Compare Biceps form cues and when to progress.
Compare the benefits of Band Hammer Curl and Dumbbell Reverse Curl and pick the one that fits your Biceps workout.
Band Hammer Curl vs Dumbbell Reverse Curl: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Reverse Curl more often — 556 sessions compared to 300 for Band Hammer Curl.
What most people do isn't always what fits you. Band Hammer Curl and Dumbbell Reverse Curl differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Band Hammer Curl and Dumbbell Reverse Curl Differ
| What differs | Band Hammer Curl | Dumbbell Reverse Curl |
|---|---|---|
| Equipment | a resistance band | a dumbbell |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 300 sessions | 556 sessions |
How to Do Band Hammer Curl
Band Hammer Curl Muscles Worked: Biceps
Form
- 1. Stand on the band with your legs shoulder-width apart and hold the band with your palms facing your body.
- 2. Fix your elbows at your sides in a vertical position to the ground and bend your arms so that the band comes up to shoulder level.
- 3. Without moving your elbows and shoulders, slowly lower the band while feeling the resistance.
- 4. Do not fully extend your arms; keep them slightly bent to maximize relaxation.
Coach's Tips
- 1. Slowly adjust the tension of the band and keep your elbows fixed.
- 2. When raising your arms, engage your abs so that your lower back does not arch backward or bend forward.
- 3. When lowering your arms, do not fully extend your elbows to avoid putting strain on your joints.
For a full Band Hammer Curl guide with alternatives and benefits, see the Band Hammer Curl exercise guide.
How to Do Dumbbell Reverse Curl
Dumbbell Reverse Curl Muscles Worked: Biceps
Form
- 1. Please lift the dumbbell while keeping your elbows and shoulders fixed.
- 2. As you lift, rotate your wrists so that your palms face the floor.
- 3. Slowly return to the starting position.
- 4. When lowering the dumbbell, do not lower it completely; lower it just enough so that your biceps do not relax.
Coach's Tips
- It is fine to proceed with both sides at once, but if you do it one side at a time, you can feel a more concentrated contraction.
For a full Dumbbell Reverse Curl guide with alternatives and benefits, see the Dumbbell Reverse Curl exercise guide.
Frequently Asked Questions
Which is better for Biceps, Band Hammer Curl or Dumbbell Reverse Curl?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Biceps, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Band Hammer Curl and Dumbbell Reverse Curl need?
Band Hammer Curl needs a resistance band, and Dumbbell Reverse Curl needs a dumbbell.
Which is easier to start with?
Band Hammer Curl is the easier place to start. Move to Dumbbell Reverse Curl once your form holds up.
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