Hammer Curls are a GREAT addition to any arm workout! BUT, they should never take the place of a standard curl whether using a barbell or dumbbells. This is because the hammer curl is not a biceps focused movement! It actually places more emphasis on the brachialis and the brachialradialis. But that is just MISTAKE #1! Tune in to make sure you are not making any more so you can MAXIMIZE YOUR GAINS!
*READ FULL ARTICLE WITH PHOTOS*
It’s time for another installment in the dumbest mistake series! If you haven’t seen the other videos in this series, you can check out the full playlist HERE. Today, we’re talking hammer curls! If I could just pick one biceps exercise most people not only have bad form with, but use incorrectly in correlation to building big biceps, it would be this one.
Mistake #1: Treating The Hammer Curl As A Bicep Curl
This is probably the most common mistake. Obviously you’re flexing the elbow joint which means the biceps are involved, but the hammer curl mainly targets the brachialis and the brachioradialis. But don’t think you’re wasting your time! Developing these two muscles is very important to having thick and muscle-bound arms. In fact, if the brachialis is developed properly, it can have an effect where it makes your biceps look even bigger because that muscle sits right in the middle of your upper arm. Now that you know this, just make sure when you’re training your arms that you don’t replace a biceps focused movement with hammer curls – you want to do both!
Mistake #2: Not Earning Your Reps
This includes both full range of motion and controlled negatives. I see dudes all the time in the gym swinging 70lb or 80lb dumbbells with no control whatsoever. Zero mind-muscle connection will result in your inability to flex, squeeze, rip and tear your muscle for growth… period!
Proper form includes a fully flexed tricep at the bottom of the movement, keeping your elbows in front of your hips as you curl up, and then flexing your biceps as hard as you can at the very top of the movement. Remember, you’re not strength training here, you’re building muscle. So yes you do need to overload, but overloading with weight you can’t control is a recipe for little to zero muscle growth and a possible injury. What you want to do is utilize mind-muscle connection and really work the muscle you’re targeting. So to do that, you have to come up and really flex your arm to force as much blood into the area as possible and then control the negative. Every rep counts and every rep should be aimed towards maximum muscle breakdown.
Mistake #3: Curling Both Arms At The Same Time!
Let’s open up a can of worms with this mistake! This is actually debated quite a bit because some people will try to have you believe that if you curl one arm at a time your other arm is resting, thus gains are lost. Well, let’s put this myth to bed with a little something I like to call common sense. Really, resting? You still have to grip the dumbbells tight and keep the triceps flexed for full extension at the bottom of the movement! Not mention, this is where the STRETCH is for the muscles you’re trying to train.
So if you think the fraction of a second between alternating arms is enough to interfere with the intensity of your reps, then there’s only one conclusion I can come to and that is that you are hammer curling with baby weights. Seriously, grab a pair of the heaviest dumbbells you can handle, and start cranking out some reps. If there was ‘too much rest’ due to alternating your arms, then in theory you should be able to crush 30 – 40 reps easy with 50lbs – 60lbs.
Now, if you curl both arms at the same time, yes it takes more core control, and yes you will fail a bit quicker with heavier weights. However, if the goal is muscle gain, you want to be able to lift as much as possible and you will be able to lift significantly more weight with more control performing this movement one arm at a time. But, if you’re circuit-style training for fat loss, sure, double hammer curl all day long! But if your goal is muscle gain where overloading and heavy negatives play a crucial role in growth, then don’t tell me that alternating single-arm curls are not the best choice.
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45 comments
Yes I modeled Halloween Costumes back in 2009… yes that's a MC Hammer Costume…… and yes I would do it again! haha
Guys, hammer Curls are a GREAT addition to any arm workout! BUT, they should never take the place of a standard curl whether using a barbell or dumbbells. This is because the hammer curl is not a biceps focused movement! It actually places more emphasis on the brachialis and the brachialradialis. But that is just MISTAKE #1! Tune in to make sure you are not making any more so you can MAXIMIZE YOUR GAINS!
FULL WORKOUT PROGRAMS! – https://muscularstrength.com/Full-Workout-Programs
should i keep shoulders centered or retract them slightly? I'm having a very slight disturbance in my right shoulder.
yeoooooooo…
Why does Scott sound Australian in this video haha
I do one arm at a time and I do both. but we're talkin about the brachialis and the bicep and yes it does rest if you do one arm at a time. but you are correct that it works the other muscles, the tricep and the forearms but that's a whole different muscle group. The one that we are targeting is resting. Still a good workout, so yes I thought for a fraction of a second and I physically come up with that the bicep is resting.
I was more focused on his accent changing than the actual information
omfg. I have been doing it wrong all along. I should have checked here first.
Make vedio of dumbest dumbell lateral raise
Yeah no thanks, I prefer to take tips from someone bigger than my sister.
Damn, I was doing the mistake of doing these standing up and with two arms at the same time
Isn't it right that you shouldn't move your elbow for or upright. Because you involve the biceps to much?
Didn't you tell in your other video to not do hammer curls while pointing your hands inward but you doing the same in the video why??
he made a video a few years ago doing both arms.
Damn I feel so stupid now I saw a video earlier from another guy saying it’s good to do both at the same time 😂
This contradicts what you said in a previous how to hammer curl video in a previous video you said NOT to fully extend ur arm to keep a bend in it but in this video you say to fully extend it so ur tricep flexes????
But your arms are small………
Shamwow!
3:00 “some people”, hmm, I wonder who he’s talking about… 😂
During my last few reps my left wrist always gives out. Idk how to explain it
I get brachioradialis pain only on my right arm while im doing the hammer curl…
Is it normal for newbie like me (just started targeting specific muscles)? or am i still doing something wrong?
Scott are from Boston?
You have a heavy Irish accent.
I don't do hammer curls together, I alternate them standing up. I do hammer curls by holding the dumbbell at the very bottom of a dumbbell, not at the top what's the problem with doing that? I say there is none, my arms are burning and screaming.
awesome video.
Good advice on doing the hammer curls one arm at a time I also was Fullerton. Hearing some people say that if you're not doing them two at a time you're wasting too much time resting in between reps, thanks for the good advice
Good grief, I didn’t know I was doing Hammer Curls so wrong. Kid you not, not even trying to be funny. Of these 5 rules, I break 4 of them regularly.
https://youtu.be/NxE0dIEm7Vk
Straight out The Depaaaarted
Straight out The Depaaaahted
But if I do like weights that are heavy but not too heavy you know what I mean? That’ll still help right and if doing hammer curls is ok
sir I have doing hammer curls for nearly 40 days but I feel a stretch on right hand only and it gain a little.No changes in left hand sir.What should I do sir
…?main thing is on beginning my left hand is smaller and the other in bigger
Great video
6-8 sets of dumbbell curls and finish off with 6-8 sets of hammer curls, wow I really haven't been doing enough volume
He avoided inner chest exercise.
I have an advice for biceps:
1. Do hammer curls for 3 sets of 8 reps.
2. Increase the volume by 1 rep every session.
3. Once you reach 12 reps, start curling with a twist (neutral grip at the bottom, palm up at the top) for 3 sets of 8 reps.
4. Increase reps every session
5. Once you reach 12 reps, switch it to hammer curls, increase weight and do 3 sets of 8 reps.
6. Repeat for amazing arms.
I get it… You Gotta Tahget Em'
Grateful For This Video Scott,
You Taught It Correctly! 🙏
Thanks So Very Much…
Hod as you can ked
I’ve seen a ton of videos from Mr. Herman, and this is by far the most he’s sounded like he’s from Boston.
He's a bit hyper he must have snorted to much pre workout.
I love how this guy sounds American half the time and Aussie half the time too 😂 thanks for the tips bro, I'm just getting started
Guilty of at least 2 of those things.
Dude, your biceps are not that big .
Doing it Standing isn’t a mistake
Hello I feel you are wrong.
I do know that I am more buffed out than the guy in this video so I ll just stick to my own routine but thanks so much for your help I really do appreciate it.
Goodluck to you on your journey.
Thanks