For biceps growth
For biceps growth, the two are close. Rope hammer curl rates slightly higher: more stretch, easier on the joints.
Barbell curl keeps more of the work on the biceps.
Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Curl. The classic heavy curl and easy to load, but the biceps are barely stretched at the bottom.
Rope Hammer Curl. A neutral grip shares the work with the brachialis and forearms, under steady cable tension.
For biceps growth, the two are close. Rope hammer curl rates slightly higher: more stretch, easier on the joints. Barbell curl keeps more of the work on the biceps. Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Barbell curl needs a barbell, so for most people it’s a gym exercise. Rope hammer curl needs a cable station, so for most people it’s a gym exercise.
Rope hammer curl: it rates Excellent for joint and recovery cost in our research rubric, against Strong for barbell curl.