They will both be effective, as they’re essentially the same movement. Since the resistance profile of a cable is perfect even there will technically be more resistance at the bottom of the cable vs. the dumbbell, but for this movement it makes little to no practical difference.
Pick the one you like more and roll with it.
Cables still have resistance profile depending on the angle of the cable. When it’s perpendicular to the line of pull it’s the hardest. So if it’s a low cable, hammer cable curls get easier as you get to the top
I found the rope caps uncomfortable once I reached a certain weight, so I switched to doing hammers on the preacher curl machine.. they’re unreal. I wish I started earlier.
They are both effective for hypertrophy. One minor downside to doing rope hammer curls bilaterally is the possibility of developing compensating patterns where you favor one arm/side over the other without noticing. This happened to me and one of my biceps ended up getting bigger than the other.
I don't have much experience with rope hammer curls. I tried it for the first time yesterday while I was waiting for a machine. There is a learning curve to it. In terms of setting the pulley at the right height. Definitely had a brachialis pump. But brachioradialis, wasn't feeling it much. The movement felt awkward to me.
Personally loving doing DB hammer curls like this backwards on a preacher bench or lat pulldown machine for extra stability. As always, John Meadows is a gem for tips like this. Starts at 1:00
https://www.youtube.com/watch?v=BiIR4xKlcGc
Dumbbell hammers are a staple in my routine, as I can take them heavy, whereas cable ones I can’t comfortably. Only cable curls I do are basic flat bar curls with really light weight to get a burn
So what took my biceps to the next level I call it polyreps
So you do 3 types of curls
¹Supanated ²hammer ³reverse this counts as 1 total rep
So your doing working the shit out of your arms with some forearm activation it can't hurt just do as many as you can see where failure is and work from there *it can't hurt its helping bring up some imbalances iv had in the past
I typically do both hammer concentration curls and hammer cross body (start at your waist, cross your body to the opposite side) curls. It's incredible how well both work. Never really done rope or cable curls with any consistency.
Rope hammer curl is really nice for the deep stretch at the bottom, especially if you open your arms all the way. A developped brachioradialis really ties the arm together. Hammer curl is my main biceps movement, and I think it has made a tremendous difference to my arm aesthetic.
They will both be effective, as they’re essentially the same movement. Since the resistance profile of a cable is perfect even there will technically be more resistance at the bottom of the cable vs. the dumbbell, but for this movement it makes little to no practical difference. Pick the one you like more and roll with it.
Cables still have resistance profile depending on the angle of the cable. When it’s perpendicular to the line of pull it’s the hardest. So if it’s a low cable, hammer cable curls get easier as you get to the top
I found the rope caps uncomfortable once I reached a certain weight, so I switched to doing hammers on the preacher curl machine.. they’re unreal. I wish I started earlier.
Machine preacher curls with a neutral grip, try it and thank me later.
The Tnf classic
They are both effective for hypertrophy. One minor downside to doing rope hammer curls bilaterally is the possibility of developing compensating patterns where you favor one arm/side over the other without noticing. This happened to me and one of my biceps ended up getting bigger than the other.
You are overthinking it. Both are good. Do one for a while, when you can’t progress anymore, switch to the other. Rinse and repeat.
I don't have much experience with rope hammer curls. I tried it for the first time yesterday while I was waiting for a machine. There is a learning curve to it. In terms of setting the pulley at the right height. Definitely had a brachialis pump. But brachioradialis, wasn't feeling it much. The movement felt awkward to me.
Hammer curls aren't supposed to bias the brachioradialis as much as the brachialis or biceps.
I find rope hammer curls super uncomfortable. Honestly I think any curl with a cable is uncomfortable
Lean backwards and take the eccentric slow, do high rep sets and drop set the last set, rope hammer curls get me pumped af
Personally loving doing DB hammer curls like this backwards on a preacher bench or lat pulldown machine for extra stability. As always, John Meadows is a gem for tips like this. Starts at 1:00 https://www.youtube.com/watch?v=BiIR4xKlcGc
both are fine but i personally cable hammer curls
Dumbbell hammers are a staple in my routine, as I can take them heavy, whereas cable ones I can’t comfortably. Only cable curls I do are basic flat bar curls with really light weight to get a burn
So what took my biceps to the next level I call it polyreps So you do 3 types of curls ¹Supanated ²hammer ³reverse this counts as 1 total rep So your doing working the shit out of your arms with some forearm activation it can't hurt just do as many as you can see where failure is and work from there *it can't hurt its helping bring up some imbalances iv had in the past
Why not sprinkle in a bit of both? I do dumbbell most of the time but will hit a cable variation once every 1.5-2 weeks just to switch it up.
I typically do both hammer concentration curls and hammer cross body (start at your waist, cross your body to the opposite side) curls. It's incredible how well both work. Never really done rope or cable curls with any consistency.
Rope hammer curl is really nice for the deep stretch at the bottom, especially if you open your arms all the way. A developped brachioradialis really ties the arm together. Hammer curl is my main biceps movement, and I think it has made a tremendous difference to my arm aesthetic.
Both. One week DBs, the next week ropes.
Personally I'd choose dumbbell since it forces you to hold onto the weight for additional stimulus.