Due to the grip, hammer curls work the long, outer head of your bicep, and also target muscles in your elbow (brachialis) and outer forearm (the brachioradialis). On the other hand, bicep curls mainly ...

Research has shown that training at longer muscle lengths can lead to growth—so make sure to focus on those lengthened ...

Bullish (Video) Biceps Workout Routine: Incline Dumbbell Curls, Preacher Curls & Rope Hammers. Posted: March 20, 2025 | Last updated: March 20, 2025 ...

This Towel Hammer Curl Builds Forearm and Biceps Size and Strength Grab a towel to for serious forearm gains. By Ebenezer Samuel, C.S.C.S. Published: Feb 20, 2020 9:00 AM EST ...

Rope hammer curls (Image credit: Getty Images) “These are great for targeting the long-head bicep as well as the brachialis,” says Luke.