How To Perform HAMMER CURLS | Biceps Exercise Tutorial
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- Опубликовано: 7 сен 2024
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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
🤣🤣 Swinging the weight at the end had me in tears, that's good stuff 😂
That swinging hurt my back
the way the camera was swinging as well 😂😂😂
@@FFR95brought me back to jr high when we stole Tequilla from under the sink and hucked down 3 Shots……….. and in 3 seconds I was spinning round & round and blowing Margaritaville all over this kid’s kitchen
Can we get a deadlift tutorial?
Yeah I need a deadlift tutorial too. I’ve never done them for fear of doing them wrong and messing up my back.
@@JerryN7970unless you are overworking yourself and doing way over your limit your back will be fine
Look up edd coan deadlift videos he's got some great ones
No
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!
Hammer curls feel badass.
These will really work the Brachialis and also widen the bicep for a more "fuller" look 💪
Great video Brandon! Yats Ffub and God bless
Old Buff Dudes Videos 💪
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
thanks bruh this was helpful and lot more clearer than other vids on youtube!!
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
Update bro?
@@WhiteFang-ig9hm He is now on the cover of Men's Health
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
Helpful and simple tutorial. Old school buff dides style. ❤ 💪
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...
hammer curls can wreck your arms, but the pump is nuts.
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?
Cross-body hammer curls, i think you can feel it more in the brachioradialis
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?
Champlin Trail
Hegmann Lock
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.
Riley Trail
When I want big arms, I think Hammer Time.
Johnpaul Trace
Nora River
Dudes, how do you target the obliques?
Corwin Forges
Kautzer Rapid
Torp Locks
Botsford Crossroad
Awesome channel name
Hand Mall
Esperanza Stream
Kris Fords
Jaida Canyon
I watched your vid cause you're actually built.
Prohaska Ramp
Bernhard Drive
❤️❤️❤️❤️
Exercises extra sentences for advertising with the order of time
Love your vids, but I wanna know each one of the kids parents consented for them to be filmed for this.
Kunde Way
Bad exercise, he doesn't move her arms, he move all body
Are you touched?
Hammer curls is not a bicep exercise!!!