Ask anyone who practices bodybuilding seriously what muscle group would you really like bigger and the answer for almost everyone will be biceps and triceps; However who would not want strong and muscular arms?
The real question, however, is: how to get them? Doing workouts is definitely essential, but how do you best train biceps and triceps for muscle growth?
Let's find out the differences and the pros and cons of two fundamental exercises for the arms: reverse curl vs hammer curl.
Index
Correct diet and movements
It will be very difficult to achieve muscle gain results if you do not follow a proper diet; nutrition is, in fact, even more important than training!
Muscles need energy for growth and recovery and then the trick is to eat "clean" and have a slight caloric surplus.
Another fundamental element is the'' execution of compound movements, well planned and correctly executed during the exercises; improving and strengthening a particular muscle group, especially if there have been no growth responses for several months, is difficult and requires drastic measures such as giving top priority to training that part of the body.
Reverse curl and hammer curl, for arm training, are an excellent solution to integrate into your workout.
hammer curl
The hammer curl or hammer curl It is a variation of the traditional bicep curl and helps develop the lower and upper arm.
To perform the hammer curl you have to take the dumbbells and hold them at the sides with the thumbs facing forward, without supinating the forearm.
A very good variation of the hammer curl is the transversal version; to do it just do the movement described above, but instead of doing the curls with the dumbbells at the side, you do them through the upper body towards the opposite shoulder.
reverse curl
The reverse curl or reverse curl is another variation of the normal bicep curl; When performing a normal curl, instead of grabbing the weight with the palms facing up, do it with the palms facing down.
For maximum results in isolated forearm training, you can incorporate the preacher curl into your routine, a reverse curl on the preacher bench.
Reverse curl vs. hammer curl
In the world of bodybuilding there are so many variations of bicep curls and it can be difficult to choose a single exercise to focus on, but which is the best between reverse curl and hammer curl?
- Which Builds Bigger Biceps? Hammer curls can help build biceps faster and more effectively than reverse curls; in fact, they allow you to train with a heavier weight than reverse curls. This means that the biceps will be overloaded more.
- Which one increases the forearms the most? If the goal is forearm growth, the reverse curl is the best choice; do curls a pinch (made with three fingers) supine, forces the grip to work and this engages the forearm muscles.
- Which one develops the most force in the biceps? To increase strength, hammer curl is best done; this allows you to lift more weight and makes it easier to push the muscle to the limit.
In conclusion, there is no best and no worst, but each is suitable for achieving different goals.