Bicep exercises
cable bicep curls vs. hammer curls: a comparative analysis
By Alan Richards
Published: 14 Feb 2025
man and his friend talking about gym workouts | Image: Supplied
Cable Bicep Curls: The Classic
Cable bicep curls are a staple in most gyms. Why? Because they're effective and they provide constant tension throughout the entire movement. You're using that cable machine, so the weight never lets up, forcing your biceps to work harder. This constant tension is key for muscle growth, and that's what we're all after, right? Another big plus? Cable bicep curls are great for targeting the biceps' peak – that satisfying bulge you see when someone flexes. You can really feel the burn with these, and it's a good burn. A good, satisfying burn. I always feel it in my biceps after a set of these. My favorite variation is the concentration curl in the seated position.
Pros: Constant tension, great for peak development, versatile.
Cons: Can be a bit more challenging on the wrists if your form isn't perfect, may be less accessible if your gym doesn't have a cable machine. I know some gyms are lacking on cables.
Person performing cable bicep curls | Image: Supplied
Hammer Curls: The Underdog (But Not For Long)
Hammer curls are often overlooked, which is a real shame. They're fantastic for building overall arm size and strength, targeting both the biceps and the brachialis (that muscle underneath your biceps that adds thickness and width). The neutral grip (palms facing each other) reduces stress on the wrists, which is a plus for people with wrist issues – I have seen this first hand! They also work your forearms, giving you a more balanced and overall aesthetic look. My personal take is that the increased forearm development from hammer curls gives your arms a much more complete look.
Pros: Works biceps and brachialis, less wrist stress, good for forearm development.
Cons: Might not isolate the biceps as effectively as cable curls, constant tension isn't as pronounced as with cables.
Person performing hammer curls | Image: Supplied
The Showdown: Cable Bicep Curls vs. Hammer Curls
So, which one wins? The truth is, there's no single winner. It depends on your goals and preferences. If your primary focus is isolating the biceps for peak development and you want that constant tension, cable bicep curls are your best bet. But if you're looking to build overall arm size and strength, and want to improve the thickness of your arm, then hammer curls are your new secret weapon! What I like to do is vary my routine, one week I'll really focus on bicep cable curls and the next I'll hammer away at hammer curls! You don't have to stick to one, try incorporating both into your routine for well rounded development.
Here's a quick comparison table:
| Feature | Cable Bicep Curls | Hammer Curls |
|---|---|---|
| Primary Muscle | Biceps | Biceps, Brachialis |
| Tension | Constant | Variable |
| Wrist Stress | Higher | Lower |
| Overall Size | Good | Excellent |
| Peak Development | Excellent | Good |
What's your experience with these two exercises? What would you like to add?
