Barbell Bicep Curl vs Dumbbell Hammer Curl
Maximizing Your Biceps Workout Plan
Contents
Barbell Bicep Curl uses a barbell, Dumbbell Hammer Curl uses a dumbbell — same Biceps target, different setup and load path.
Customize Your Biceps Workout: Explore the Benefits of Barbell Bicep Curl and Dumbbell Hammer Curl for Better Comparison.
Planfit Users' Choice about Barbell Bicep Curl vs Dumbbell Hammer Curl : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Hammer Curl more often — 21,918 sessions compared to 17,450 for Barbell Bicep Curl.
Popularity is not the whole answer. Barbell Bicep Curl and Dumbbell Hammer Curl differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Bicep Curl and Dumbbell Hammer Curl Differ
| What differs | Barbell Bicep Curl | Dumbbell Hammer Curl |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 17,450 sessions | 21,918 sessions |
How to Barbell Bicep Curl
Barbell Bicep Curl muscles worked: Biceps
Form
- 1. Please lift the barbell while keeping your elbows and shoulders fixed.
- 2. Slowly return to the starting position.
- 3. When lowering the barbell, do not lower it completely; lower it just enough so that your biceps do not relax.
Coach's Comment
- 1. If your wrist is uncomfortable, it may be because you are gripping the barbell too narrowly. Try gripping it a little wider.
- 2. If your wrist is still uncomfortable, please use an EZ bar.
If you want to know a detailed guide to Barbell Bicep Curl, alternative exercises, and its benefits, check it out here. Check out the Barbell Bicep Curl Guide page of our blog!
How to Dumbbell Hammer Curl
Dumbbell Hammer Curl muscles worked: Biceps
Form
- 1. Please lift the dumbbell while keeping your elbows and shoulders fixed.
- 2. Lift it without twisting your wrists.
- 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 Comment
- 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 focused contraction.
If you want to know a detailed guide to Dumbbell Hammer Curl, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Hammer Curl Guide page of our blog!
Frequently Asked Questions
Which is better for Biceps, Barbell Bicep Curl or Dumbbell Hammer 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 Barbell Bicep Curl and Dumbbell Hammer Curl need?
Barbell Bicep Curl needs a barbell, and Dumbbell Hammer Curl needs a dumbbell.
Which is easier to start with?
Dumbbell Hammer Curl is the easier place to start. Move to Barbell Bicep Curl once your form holds up.
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