Other variations of drag curl include using dumbbells or kettlebells instead of a barbell. This involves holding the movement at the highest point for a second or two, before lowering the weight back to its starting position. Drag CurlsĪ great variation of drag curls is the holding drag curl. There’s a great deal of variability that’s possible when performing hammer curls.ĭoing seated hammer curls, using a cable rope or kettlebells instead of dumbbells, and cross-body hammer curls are just some of the variations you can do.Įach variation will work the same muscle groups as standard hammer curls, but they can make certain muscles work a bit harder and feel more benefit from the exercise. As unless the correct plates are available when you need them, it can be challenging to continually progress your drag curls. While drag curls only require a barbell and some weight plates, these restrict increases in weight quicker than hammer curls. The main reason for this is that there’s usually greater variety (and quantity) of dumbbells available whether you’re training at home or in a gym. The VerdictĪs far as accessibility goes – hammer curls are slightly more accessible than drag curls. Training at home makes drag curls easier to add to your arm session providing you have a barbell and suitable weight plates. This can make adding drag curls to your program a bit of a challenge (particularly if you go to a busy gym). In a gym environment, there tend to be fewer barbells available at any one time. Drag Curlsĭrag curls require a barbell to perform effectively. If you train at home, then you can easily add hammer curls to your program given you have at least one set of dumbbells. If you work out in a gym, then there’ll likely be a whole range of dumbbells that you can use for hammer curls. This makes them an extremely accessible exercise. Ease of Access Hammer CurlsĪll you need is a suitable set of dumbbells to add hammer curls to your training routine. Your biceps need to do more work with less help from other muscle groups and the technique is generally harder to get right too. When it comes to difficulty level, drag curls are harder than hammer curls. Your biceps do a lot of work during the movement, making drag curls particularly challenging. The difficulty doesn’t just come in the technique either. Drag Curlsĭrag curls are a fairly difficult exercise to master. This is due to more muscle activation and a more comfortable wrist position. You’ll probably find you can lift more weight during hammer curls than you can when performing standard bicep curls. You don’t need any complex movements as everything happens from the flexion of your elbow.Įven beginners can quickly pick up the technique, so there are definitely more difficult exercises out there. Hammer curls are a pretty simple exercise. Hammer curls definitely build biceps too but when it comes to hammer curls and drag curls, hammer curls will be better for building your forearms. This neutral wrist position requires your forearms to activate on a greater level. The grip used in hammer curls (palms facing your body) means you have to have a good amount of grip strength to maintain the position throughout the exercise. While drag curls might put a lot of emphasis on your biceps – hammer curls are likely going to be better at building your forearms. If your hammer curl technique is incorrect, your deltoids can work more than expected.Īs drag curls reduce the risk of other muscles engaging, they’re a great exercise for building your biceps. It simply means that drag curls more optimally target the biceps.Īnother aspect of drag curls which makes them such a good exercise for your biceps is that your front deltoids (shoulders) don’t need to activate as they do in hammer curls. That doesn’t mean that hammer curls won’t help you build strong muscular biceps though. Which Is Best For Building Biceps?ĭrag curls are better than hammer curls for building biceps. Hammer curls require you to “lift” the weight of the dumbbells, but drag curls use more of a “dragging” motion to move the weight up your body. The biggest difference between hammer curls and drag curls is that you perform hammer curls with dumbbells, whereas you perform drag curls with a barbell. Sources What’s The Difference Between Hammer Curls And Drag Curls?
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