For biceps growth

Hammer Curl vs Zottman Curl

For biceps growth, the two are close. Zottman curl rates slightly higher: more stretch.

Hammer curl is easier to progress.

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.

Research score

Target tension

Strong

Loaded stretch

Fair

Good

Progression

Strong

Good

Low cost

Excellent

See the full biceps ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose hammer curl

You want to keep adding weight in small steps

Good reasons to choose Zottman curl

You want more load on the biceps while they’re stretched

Hammer Curl

Zottman Curl

You need

Dumbbells

Skill

Easy to learn

Type

Isolation

Also compared for

Forearms

Ranking →

BHammer Curl#4 of 11
BZottman Curl#3 of 11

For forearm growth, the two are close. Zottman curl rates slightly higher: more stretch. Hammer curl is easier to progress.

Side by side

Target tension

Strong

Loaded stretch

Fair

Good

Progression

Strong

Good

Low cost

Excellent

Questions

Which is better for biceps growth, hammer curl or Zottman curl?

For biceps growth, the two are close. Zottman curl rates slightly higher: more stretch. Hammer curl is easier to progress. 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.

Is hammer curl or Zottman curl easier to learn?

About the same: both are easy to learn.

Can you do hammer curl or Zottman curl at home?

Hammer curl needs dumbbells, so a home gym covers it. Zottman curl needs dumbbells, so a home gym covers it.

Which is easier on the joints, hammer curl or Zottman curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

Hammer Curl Zottman Curl All biceps exercises

Hammer Curl vs Zottman Curl

For biceps growth, the two are close. Zottman curl rates slightly higher: more stretch.

Hammer curl is easier to progress.

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.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose hammer curl

You want to keep adding weight in small steps

Good reasons to choose Zottman curl

You want more load on the biceps while they’re stretched

Hammer Curl

Zottman Curl

You need

Dumbbells

Skill

Easy to learn

Type

Isolation

Also compared for

Forearms

Ranking →

BHammer Curl#4 of 11
BZottman Curl#3 of 11

For forearm growth, the two are close. Zottman curl rates slightly higher: more stretch. Hammer curl is easier to progress.

Side by side

Target tension

Strong

Loaded stretch

Fair

Good

Progression

Strong

Good

Low cost

Excellent

Questions

Which is better for biceps growth, hammer curl or Zottman curl?

Is hammer curl or Zottman curl easier to learn?

About the same: both are easy to learn.

Can you do hammer curl or Zottman curl at home?

Hammer curl needs dumbbells, so a home gym covers it. Zottman curl needs dumbbells, so a home gym covers it.

Which is easier on the joints, hammer curl or Zottman curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.