How To Perform HAMMER CURLS | Biceps Exercise Tutorial

Hammer Curls, a close relative of the normal curls but with one key difference - instead of using a supinated grip, you’ll be using a neutral grip. So although you’ll still be utilizing your biceps through elbow flexion just like a standard curl, you’ll also emphasize the activation in your forearm extensors because of your neutral grip.

How to perform:
Grasp a pair of dumbbells in both hands and place yourself in the standing position, with your elbow placed at your side and your hands in a neutral position.
Begin by flexing in your elbows while maintaining a neutral grip, or thumbs pointing upwards.
Once the dumbbells reach the top position, about shoulder level, slowly lower the dumbbells down in a controlled motion.

Do not: Things you do not want to do.

DO NOT allow your palms to supinate as you curl the weight upwards, as this will decrease the involvement in your forearms.
DO NOT bounce the weight into the top position. With this optical illusion, it might look like you’re curling a ton of weight, but really, the only thing that’ll be growing is your ego.
DO NOT swing the weight. Swinging the weight is creating momentum and decreasing the activation in your muscles. It doesn't matter what curling exercise is out there, swinging the weight is always going to be the most common mistake, but one that always needs to be mentioned.

There ya go the classic hammer curl. Because of the extra help from your forearm extensors, you’ll typically be able to use more weight and in turn, help to overload those muscles and build massive arm development in one simple movement.

#bodybuilding #exercise #tutorial

[mikejrog]

🤣🤣 Swinging the weight at the end had me in tears, that's good stuff 😂

[MugenCannon]

I've been trying to grow my arms a bit to carry things a bit better, nowhere near a gym guy, very shy, and have a heavy case of dyspraxia so physical tasks with coordination are a nightmare for me (it's like having dyslexia in your limbs) so seeing a video with a good visual reference is super helpful. Will give these a go while rewatching. I may not be a buff dude, but I'll put my best foot (or arm) forward to give these a go. Thanks!

[shane]

These will really work the Brachialis and also widen the bicep for a more "fuller" look 💪

[mattmallecoccio]

Great video Brandon! Yats Ffub and God bless

[Infeqted]

For the longest time I’ve been trying to grow my brachialis because my arms have a good peak but they’re super super skinny from the front. I’ve tried many different ways to do hammer curls and I could never feel a burn or a pump and they’ve obviously not grown. Today I tried this and i definitely feel the burn and pump, much appreciated

[shrw]

thanks bruh this was helpful and lot more clearer than other vids on youtube!!

[zeroman]

Helpful and simple tutorial. Old school buff dides style. ❤ 💪

[markjohnston]

I do it both ways suicide grip and normal grip and some time's I hammer curl up to the other side of my chest pek area plus I do this 1 in the video I Do 5 sets of 20 each arm with 10kg dumbbell. Was at gym today and bloody injured my sternum on 1 of them stupid machines that you place your chest on a little square pad but if it's not in the correct place soon as you Go to pull the weight with both arm's backwards you can injure your chest like I done to myself today lol 😂 I won't be doing that any time soon as I'm going to have to have a break for a good week or 2 until i don't have any pain in that place before I start lifting again

[cosmic.dad]

When I perform these I tilt my torso forward a bit and push my shoulders back so it eliminates front delt involvement so all the tension and focus is on the Bicep and brachialis then my next workout would be finger/wrist Curls to hit the other forearm muscle

[jmarcguy]

When I want big arms, I think Hammer Time.

[ronmounts]

I'm 59 years old and wondering will these work for me, , , im moderately build, , now though probably 20 lbs overweight, , Retired Navy Man Here and want to stay in shape for MYSELF, AND GOOD HEALTH!! THANK YOU ALL FOR YOUR ADVICE...

[rjtheoret]

Great vid, as always! I've always done hammer curls this way, but I see a lot of guys doing cross body hammer curls. Is there much a difference?

[justinhonsinger]

I sometimes see people bring the dumbbell towards their centerline, like to their sternum, especially when done unilaterally. Is this the same or does this have a different emphasis?

[soapmaker]

Dudes, how do you target the obliques?

[isaacescobar]

So I was told once that when doing hammer curls you want your elbows to be in front of your hips, is this true? The video showed the guy had his shoulders almost equal or behind his hips.

[Zanza-]

I watched your vid cause you're actually built.

[AjaySivaram-byvl]

Exercises extra sentences for advertising with the order of time

[jaxr]

Love your vids, but I wanna know each one of the kids parents consented for them to be filmed for this.

[danstafford]

Hammer curls is not a bicep exercise!!!

[juandiegobedoyagutierrez]

Bad exercise, he doesn't move her arms, he move all body