For biceps growth
For biceps growth, rope hammer curl rates higher on our research criteria: easier to progress, more stretch.
Concentration 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
Concentration Curl. Bracing the arm on the thigh stops any cheating, but the bottom is light and dumbbells jump in big steps.
Rope Hammer Curl. A neutral grip shares the work with the brachialis and forearms, under steady cable tension.
For biceps growth, rope hammer curl rates higher on our research criteria: easier to progress, more stretch. Concentration 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.
Concentration curl needs dumbbells and a bench, so a home gym covers it. Rope hammer curl needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.