Table of Contents:
How to Get Wider Biceps (WORKS EVERY TIME!)
Video taken from the channel: ATHLEAN-X™
How To Do Dumbbells Curls (Hammer & Regular Version)
Video taken from the channel: PumpChasers
How to Do a Hammer Curl | Female Bodybuilding
Video taken from the channel: Howcast
5 Dumbest Hammer Curl Mistakes Sabotaging Your ARM GROWTH! STOP DOING THESE!
Video taken from the channel: ScottHermanFitness
How To Do Hammer Curls To Build Bigger Biceps
Video taken from the channel: Jim Stoppani, PhD
How to Do a Hammer Curl | Arm Workout
Video taken from the channel: Howcast
3 Hammer Curl Variations That Will Blow Up Your Arms ��
Video taken from the channel: mountaindog1
Getting in the Starting Position 1. Position your feet. Stand up straight with your feet even with your hips. Your stance should be solid and stable.
2. Pick up the.Hammer Curl Start Position Step 1: Start by grasping a dumbbell with a neutral grip, standing in an erect posture. With the wrist stable (not bent or flexed), keep the chest high and shoulders.
How to do Hammer Curl: Step 1: Stand up straight with your torso upright. Hold a dumbbell in each hand at arms-length. Your elbows should be close to your torso.
Hammer curls involve holding the dumbbells at your sides with a neutral grip so that the palms are facing each other. The regular bicep curls are performed by grabbing the dumbbells using a supinated grip with the palms facing up.While they may be relatively simple, mastering a hammer curl is about more than just turning your hand 90 degrees. To help you get to grips with proper form, we got Buckton to break the movement.How To Do A Hammer Curl Stand with your feet shoulder-width apart and a slight bend in your knees.
Hold a pair of dumbbells in your hands with your palms facing towards your body – this is the main.Consider trying the following hammer curl variations to keep your muscles guessing: Incline seated hammer curls Preacher hammer curls Cross-body hammer curls Swinging hammer curls Swiss bar hammer curls Cable rope hammer curls Kettlebell hammer curls.The lesser known brother of the Dumbbell Bicep Curl, the Hammer Curl works a different head of the biceps, which forms a huge, round bicep.
Incorporate this.Try our dumbbell hammer curl exercise for a slightly easier version of a bicep curl. Dumbbell Hammer Curl. How to make Dumbbell Popeye Hammer Curls more challenging.
Progress this exercise with heavier dumbbells, or by doing more reps per set or your reps at a slower pace.The Hammer Curl turns the wrist into a more neutral position. Hammer Curl can be done with both arms moving simultaneously or in more of a “hammer” motion, lifting one, and then the other. In either case, be sure to soften your knees and stand in strong position with your core engaged the entire time.The Hammer Curl is a quintessential weightlifting exercise that targets the biceps and forearms.
The exercise is performed with dumbbells, and it strengthens the three largest muscles along the front of your upper arms. To gain all the benefits of the exercise, make sure not to lean back or swing the weights.Set and adjustable bench to around a 45-degree incline angle.
Grip a pair of dumbbells with a neutral grip. Also known as a “hammer grip”, this is where your palms are facing inwards towards each other. Set your back flat against the bench with your shoulders pinned back and down.How To Do Hammer Curls: Stand in an athletic stance, upright with feet shoulder-width apart, with a dumbbell in each hand.
Let them rest at arm’s length. You’ll hold the dumbbells much like you would a hammer, hence the name, palms facing inward.Cross body hammer curl, also called the cross chest hammer curl, is a muscle-strengthening exercise which targets your biceps.
Gym trainees usually perform it in combination with other biceps and triceps workouts for an overall development of their forearms. Cross Body Hammer Curl Benefits The cross body hammer curl specifically targets the brachialis of your [ ].Otherwise, here are the instructions on how to do a hammer curl: Hold the dumbbell in your hand with your hands by your side and your wrist rotated so the palm of your hand is facing inward.
The dumbbell should be front to back; if there are two, they should be parallel.
List of related literature:
| |
| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body | |
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| from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia | |
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| from Natural Bodybuilding | |
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! | |
| |
| from Essentials of Strength Training and Conditioning | |
| |
| from Arnold | |
| |
| from Glute Lab: The Art and Science of Strength and Physique Training | |
| |
| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance | |
| |
| from The Sports Rules Book | |
| |
| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
260 comments
real spit be working out for years….. I never knew that….
Hammer Curl or reverse curl if you can to choose for forearm
im listening to him, his arms are actually doing the talking for him.
Dang John, a couple of sets and your biceps blow up like they’re attached to an air compressor! Cool video!
You people are a bunch of perverts, all that she is doing is showing women how to do Hammer Curls for lower bicep and upper forearm development, quit looking at her chest and start listening to her words, she is a beautiful woman but she does not need to be lusted after like this.
Title said it works every time, so why didnt it work the first time? Clickbait
“works every time”
me after 5 minutes: https://www.google.com/search?q=Moustafa+Ismail&hl=en-GB&sxsrf=ALeKk03e1kGWxAmJWnT1k6n-y0l0dXKebA:1592949640135&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjGy8fr95jqAhXPEcAKHTN3ANMQ_AUoAXoECBEQAw&biw=1440&bih=789#imgrc=E1GBbRud_ZF1MM
Def love the one using the bench and wish I did them last night when I was working out
so, do you recommend lifting a weight where you can do 8-12 reps per set? how many sets you recommend on training day? and how many days a week do you recommend lifting? should you take days off to give muscles time to rebuild/repair?
Hi sir I am from Pakistan and I am 22 year old from last 2 years I am going to gym I want to use muscle gainer
Please guide me which one is the best for muscle gaining whey protein or mass gainer
Hammer Curls
Cross Body Hammer Curls
Narrow Grip Chinups
Inverted Rows
Take em slow ����
John these are great. Thanks for making the videos! I’m 64 and train with dumbbells at home. Always looking for different ways to train. I follow you and vintage genetics. Top shelf!!
Lol when he was pushing his finger in his biceps I was like ���� that doesn’t look like it feels normal lol
I watched a video where Jeff was saying to do both arms at the same time. Conflicted ��
You look like Taras ivakin if you search on YouTube. You also would be killer at armwrestling, @athlean-X!!!
Check out this lego animation of bicep curls https://youtu.be/w26m4j2MImU
@John back in the day did you use the wrist roller for big forearms.
I agree and I don’t agree we are all different at the end of the day whatever works for YOU is the memo…when I have my elbows back arms tucked in i dont feel what I feel in my biceps when I space my elbows a tiny bit and lift my elbows/arms abit at the top I always try to bring the bar to my nose and dumbells to my chin with lifting my elbows up abit I feel it better a friend of mine who is a bodybuilder champion in spain sed that to me it’s worked very well for me…it’s curls not concentration curls…and also your not ment to to fully curl your bicep at the top is just resting your resting stop a little bit before u fully bend curl your arms at the top and squeeze before you get to that point…
Why does it sound like he’s trying to hard on his accentlike it sounds “thicker” than when I remembered subscribing like 5 yes ago
Was up, how long do you work out? How many hours, or minutes?
It took me 9 years to come here my days YouTube why I would have been already like that now it’s already too late but not too late
Why the dislikes? The content was exactly what it was titled and it was sound instruction. Good video sir
Have you ever done db hammer curls on the preacher with both dbs and hold the dbs together threw out the motion. Gets a hell of a stretch.
It looks like he’s swinging the weight in the split screen controlled negative shot. The shot before looked more correct.
I see sooooo many people swing, it’s useless when trying to get jacked it doesn’t matter if you have to lift light weight. Don’t be embarrassed lol
You lose credibility every time you insult others as part of arguments and call to logic…
Your a awesome teacher, Great arm development, me myself I love the old-school techniques more than the newer stuff I think in some cases the older style stuff is just better but that’s just my opinion.
Love all 3!! May start with light weight drag curls for a warm up!! Thanks Mountain dog!!
Thin biceps is not a PROBLEM if you want to keep your arm flexability. Especially if you play bball.
i can get my brachialis really pumped with combination of heavy weights n lotsa reps in after sets….but rarely grows:-(
I just found this channel
thats exactly what I need
no one talks about mistakes when exercising
all trainers talk about gain
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??
but is wrist supination not a risk when we are bending the arm under a big load?
love your vid., simple, easy to understand. And it’s really work with all details.
Coming across the body works ur arm out more that just brings ur arm up
aye yo look at the mirror it looks like he’s squating and talking to us.
you are small for a natty you make me feel good about my genetics
Youu talk like the mama of tom in tom n jerry cartoon
Really hilarious…..!!!
Yet effective
Best youtuber. Only one I’ll watch before I lift to get new ideas. John deserves 2 million subs!! Spread the word! Soooo much information.
if I compare your physique with older videos your delts have definitely increased in size, well done!
Across the body is my hammer grip go to (likely means I need to change things up a little and add another variation) But I do love this movement as feel a really good mind to muscle connection and can get a really good squeeze and pump. Can also go pretty heavy with these or light and still get the same benefits
Im trying those at 6am for bis and forearms tomorrow. Any reason why the pin wheel is different than regular hammer curls? I do them at the start of my forearm workout. Also on the spider variation what if you do them 90% off the pad? I like that tension on the peak because you get no rest like on preacher curls.
Can you please tell the YouTuber with the fake Boston accent this?!
Need to try these also subway eggs and meat is my favorite man today need to pick one up right fruit and oatmeal always good for a fatboy like me��
I’ve been doing hammer curls standing because I wanna work out my core any time I get I just started 9 months ago and have no core strength or controll. The new problem is my elbows are starting to get sore now. Am I using too much weight or wrong form. I do mine just like you do and dont know what I’m doin wrong
How do you feel about using the rope on a cable machine to do hammer curls?
All three of these are Staples in my arm development protocol john! Love the extra squeeze on the biceps with the spider hammers
Let’s face it arm thickness is also about genetics and body fat. Those exercises will help you a bit but won’t match up natural thickness that some thicker people have and others don’t. There seems to be some trade off between arm thickness and muscle definition. That makes the role of fat very clear.
had the craziest dream this morning I spent the day with you and Mary! Another great video John keep it up!
Hammer curls work your tricep.
Jason Genova aka the mangetter
Jokes aside, always great content, John!
Thanks for the tip for the pinwheel curls at the end. I sometimes hit the bench with the dumbbell on the spider curl variation and always blame the equipment rather than myself because it makes me feel better at the end of the day / workout lol
I bought large shirts a long time ago and never wore em cuz I never fit into them. Now I actually look good in them. I still wanna get bigger but I’ve gained around 20 pounds within the past year!
Hammer curls is not for the beginner… It’s an advanced exercise, for people like Arnold Schwarzenegger… Hammer curls is not going to get your pipe stem arms any bigger… And you can take that to the bank!
Hey next time try to get these videos posted BEFORE said body part is worked out that day��..I just got back from doing arms Hehe
Do reverse curls work the brachialis more or the brachioradialis my left brachilis us small compared to long head of bicep but on the right its the opposite any tips to alter wrist and shoulder angles like the wider more brachails that was nice.
you ve previously shown that full contraction is made with the shoulder rotated up high. Are there more variations to achieve this? I’ve tried that with the preacher variation which is good but takes some flexibility
Pay attention to his shirt. He forgot to add in steroid abuse.
Hey Doc, how about when we do rope hammer curls do we also use open grip?
The 247365 on Jeff’s shirt is the number of times he’s said “What’s up guys? Jeff Cavaliere, Athlean-X dot com.”
@ 0:46 the cameraman was miring and then he caught himself and realized he was on the job ������
2020 your channel will hopefully blow up some more. Really enjoy your videos and insight from way back when. Happy new year and hope another great successful year for ya.
OMG I been doing curls wrong! I took the bell up over me shoulders!
Interessante e con effetto muscolare.Ma se avesse interprete in italiano è meglio.Grazie sempre della tua disponibilità professionale.����
Yeah no thanks, I prefer to take tips from someone bigger than my sister.
omfg. I have been doing it wrong all along. I should have checked here first.
Hammer curls does not build a bigger bicep that’s a total myth… bodybuilding has a lot of myths… leg extensions does not build a bigger quad… seated calf raises does not build a bigger calf!
Awesome Vid! I was actually doing these the wrong way. Thanks!:-)
Lol it’s so wierd when you poke your biceps, it’s so squishy
i love this guy, so straight up which is what we need in the world instead of making shit pretty haha thanks for advice yo
I have bad elbows. Love hammer curls, but my elbows dont want me to do them.
I was more focused on his accent changing than the actual information
Doing hammer curls without the swing absolutely KILLS my elbow joint.
I have a sprained wrist atm so sadly I’m forced to do hammer curls until my wrist is okay. My wrist is mostly fien it just still hurts if i face my palm away from me and put a weight object and try to curl it. So yeah sadly stuck with hammer curls for my biceps for now:(
I know you will run out of content at one time, but your videos are GOLDMINES of information thank you so much John
Havent tried this yet but I’ve been training hard for 2 weeks off Jeff’s videos and I’ve seen my progress in myself than i ever have even more than when I played football and worked out 2 times a day
I think that scott mainly focuses on the general aestethics of bodybuilding which emphasizes on mind muscle connection for muscle growth on visible parts of the body and Jeff focuses on building an athlete with building a body with as much utility as possible thus the double hammer curls which strengthen the inner layer of the core and back more than single hammer curls
Isn’t it right that you shouldn’t move your elbow for or upright. Because you involve the biceps to much?
Awesome john but tell you the truth I found that zotmen curls also kill my arm’s just aswell.so I will incorporate zotmen in with what you just showed.
Scott I’m lifting weights im not trying to bulk up I’m trying to loose weight do you recommend to pick up lighter but more reps or pick up heavy less reps
thank you for this information. I would like more videos being shown by YOU.
3:00 “some people”, hmm, I wonder who he’s talking about… ��
I do both alternate and together. Recently I found a little weird technique when doing bicep exercises I focus my eye sight on the middle of my chest it helps me focus on using the bicep to do the work instead of swinging strange but it works for me o/
Jeff, you are one my truest friends buddy. Thanks for this golden info man.
Jim, what about cross body hammer curls? I watched your video tip about cross body hammer curl a long time ago.
Hammer curls will not build a bigger bicep it’s not a bicep exercise…. it makes for a skinny bicep… if you want to build up your forearms do a reverse curl!
Nice thank you sir.hey a dude I know arms seemed to get get larger rapidly,he said they really took off when he started doing pull ups.?
ur body is good..dont mind but ur tattoos ruining ur aesthetic
I love how you make some effort to teach us the right doings in the gym. Thanks Chris Jones!! Love you and your videos!
Your videos are always so jam-packed with information and quick to the point! I appreciate what you do so much John thank you so much man.
Life saver! I’ve been training for a month with a 20 kilo adjustable set and my muscles lean in, I heard hammer curls can fix that and well…. If those muscles are real then you are lucky or more likely, you are a professional body builder that knows his stuff! Thanks for this video.
Also for anybody struggling to gain muscle I’ve found a balanced diet high in protein, fruits and carbs help a lot. This paired with medium weights (heavy will likely make you do less reps), plenty fluids and a day where you rest and do little exercise every week works best. I went from weak to lifting 5 kilo in 2 weeks, no joke.
I like your videos, but Jeff is the Greatest Trainer Of All Time
I don’t do as much hammer curls. They help build the forearms too.
In your dumbbell curl u r doing supination but ur negative on it is zero
Would you solely train biceps or add them when you are training back?
Sir, I want to make a body like you… so say something about food
Hell yeah John I’m going to do the hammer curl on the spider part of the preacher curl bench that looks awesome
hammer curls degenerate the wrist and elbow ligaments that’s it!
would that grip work the same muscle as the hammer curl would but leave out the forearm, or is it just working the long head, for instance if i wanted to do a hammer curl for that thickness that the hammer curl gives over time would i be missing out on that by not gripping with the thumb?
We just gonna ignor the fact yeh he was making him self shorter when he was standing next to jessie look in the mirro
How did you get that chest? Please explain and kindly make a video on that…
Damn if that physique was achieved naturally it’s very impressive.A lot of hard work��
Damn I wanna see your arms in a tight long sleeve shirt ������
Love it mate can I still lift heavy and get more ripped rather than mass?
Thanks a lot Chris uve helped me slot with form and I’m tryna get in the best shape possible for basketball and my arm day looking hella a lot better cause of u dawg thanks seriously! ����
Great vid John thanks. I have to watch again because that blonde cutie sidetracked me lol
With watching your videos and proper knowledge i really..
Developed by body..
In just 2 months
My current size
Weight before 40. Now 60
Biceps before 12 inch. Now 16 inch
..
������
Out of Scott and Jeff, who has the bigger biceps though?����
do really womans need “BODYBUILDING? the womans aren’t made for “MUSCLE”, they “CAN” excercise yes but “LIGHT EXERCISES” are even good. I’ve seen they doin “DEADLIFT” or any other “HEAVY MEN’S WORKOUT”, the mens are made for “STRENGTH”, and the womens are made for “BEAUTY”, this is how life is, the mens, like the womens not because of “MUSCLE”, but because of “BEAUTY” or “WOMEN SENSES”, and womens like mens because of their “MEN SENSES” like their “ROUGH VOICE”, “BEARD”, “STRENGTH” and etc; this is how it “SHOULD” be; because “HUMAN” wants something that they do not had it; mens like women senses like “NARROW VOICE” of womens, being “PATHETIC”, “BEAUTY” and etc, and the womens like men’s “STRENGTH”, men “PERSONALITIES” and etc, but if a women is “MUSCULAR”, then “WHY” the man need him? mans “ALREADY HAD” strength, they “DO NOT” need strength, they need “OPPOSITE” of it, when they’ve “ALREADY” got strength, then why they should need a muscular women? or if a men’s are like ladies, some are like this, like gays, no beards, doin makeups and etc, when the womens “ALREADY HAD” beauty, then why they shall need a man like ladies? they already had those senses, they need its “OPPOSITE” to be completed as a “HUMAN”; this is how life was, but nowadays… looooots of things had been changed by some fools, ohhhhh, to “WHERE” are we humans goin?
I’ve seen where some guys use a bent wrist in place of straight wrist while doing these. Supposed to put more emphasis on brachialis??? Any insight is appreciated. Thanks!
Thumbs up, channel subscribed and the bell icon was clicked…
should i keep shoulders centered or retract them slightly? I’m having a very slight disturbance in my right shoulder.
Just when I thought I saw them all… ANOTHER fantastic video by Mr. Meadows! Thank you again John.
Hammer curls are a neutral grip exercise… it makes your bicep flat and narrow!
good shit Chris! You are creating a beast up here in Cleveland Ohio… Thanks for all your tips!
#3 and #4 are great if you want to focus exclusively on biceps, but don’t you think most people would benefit from the additional core workout provided by standing double arm curls? I don’t do a lot of specific core exercises because of lack of time, so I rely on some of these workouts to engage the core. I guess it’s ok as long as I am able to improve, since these aren’t mistakes that can cause injury, just less optimized if the goal is to specifically focus on biceps/brachialis.
Hey John, does it matter when in the arm session to do the hammers? I tend to do them at the end
Is it better to do seated alternating dumber curls or standing?
Thanx big John great vid as usual! Love doing hammer curls always get a good pump ��
I just learned about a new muscle! I almost couldn’t find my brachialis because it’s so underdeveloped compared to my biceps and triceps. Tried the crossover hammer curls and could feel the difference immediately. Thanks Jeff!
Reintroduced these today. Always used to do them how you suggest but for some reason I thought I’d try and make it harder by doing two arms together and holding the dumbbell at the bottom. Will go back to doing it this way next time.
Started off strongly disagreeing but watched it to the end… I agree… You are right, you know what you are talking about. You earned that like my friend!:P
Are reverse curls any good or does it have to be hammer curls
i like you’r video ‘s..thank you for you’r help..i just had my neck fuzed..just starting to exercise..
My forearms are really small ��I’m 15, my Arms are decent but forearms are shit
Hey Jeff I feel like I have a a bit of difficulty activating the brachialis. Any tips to help activation?
Great videos mate, I appreciate it especially since you seem very down to earth and honest about everything, not condescending at all and you really seem to care about your audience.
How come your accent changed? It’s been about 8 years since I watched a video of you but now you sound Australian.
Nice to learn something new. I was doing nearly all of these.
This man looks very strong! I bet he can do 12 reps with a 100 KG power twister bar!
It’s not that hard on core that u get tired. I think it’s same bcoz i do standing both arms… lol… but i’ll try ur method too thanks
damn those cross body hammer curls are a killer! arms shaking and shit by the 3rd set:D
How does this video have a dislike… are there people who scour YouTube clicking dislike on random videos?
In another video you say do 6-7 sets of barbell bicep curls and 6-7 sets of incline dumbbell curls; however that video was only 2 exercises you need series. If I wanted to add Hammer curls Im assuming my amount of sets for the other 2 exercises should go down to not risk over training?
Damn I have been going at hammer curls standing and both arms at the same time
Why do you show yourself using momentum? Shouldnt you use mind muscle connection?
I started training about 1-2 month ago. I did EVERYTHING wrong… I feel kinda bad now:/
Hammers out in front or across the body, what is worked differently?
We are not worthy good look jones I have been following you for a 3 years all of ur advice is gold thanks for everything
Ha turns out i wasn’t making too many mistakes, only need to fix the one arm at a time. i started doing them seated the on the last 2 pull days i had cause doing them standing was beginning to drain my overal muscle fatigue too fast. Nice to know these tips!
I really liked the format of this particular video than some of his more modern ones. Are there any more like this style?
I like how you make a video to help people do what they don’t know how to do then make then feel stupid in act like everyone should know how to do proper curl duh! Then why make the video funny guy! Thumbs down
This is amazing, thank you Scott:)
Was doing the last mistake, gonna sit from now on:D
Are cross body hammer curls more beneficial than traditional hammer curls?
Jim, can you please make a video on how to make your biceps WIDE (from front view)? I’ve been doing a bit of research on this and figured width is contributed mainly by the biceps short head whereas the long head gives the peak and width from side view. Does training the brachialis lead to overall increase in girth of arm or only increases bicep peak height? I would rather avoid it if it increases only peak height.
I leaned the pinky thing a couple weeks ago. Definitely feels different.
how about fat burn dude? Your stomach like an Mc. Drive burger.
This dude is the type of guy to get kicked out of the gym cuz he was “too” muscular so now he works out at home
Just in time for arm day. My entire right arm is an inch and a half bigger do to the lack of movement I have in my left wrist. It doesn’t turn over at all maybe 1/4 the movement it should have. My right arm does most the work in all lifts because of this. Anyone else have a similar issue and have any ideas? I’m not letting it hold me back I’m still getting it in but it definitely is an issue for me. Looking great John. ��
im suffering from a wrist injury. im all hammer curls now lol it sucks.thank you for the tips!
Hey l have a question are Bulgarian Split squats a good exercise for Quad Mass can l do only Bulgarien Split squats for Quads? Is it enough
One thing I’ve never stood about this my arms look big in the flexed ‘hammer position ‘ but skinnier front on. Surely hammer curls reinforce that? Would outward curls not help?
Also I do powerlifting rather than bodybuilding but do hammer and reverse curls at the end of a sesh, but still have this problem. Could it be that I have to do more regular curls? Cheers
Great vid as usual, John! I do Hammers with every bicep workout & love em. Your arms are badass! What do they tape out at?
I see far too many guys hammer curling one arm at a time and throwing it back at themselves, utilizing more of their back and shoulders than their actual biceps, so I curl both. Sitting and double-curling MIGHT be better for your core, but I’d rather utilize like barely any core than my back and shoulders, thus cheating more, imo.
I’m confused because Scott Herman tells me to do one arm at a time and Jeff Cavalier tells me to do both at the same time. This is a really bad situation.
Wow been doing it wrong for 10 years glad to be woke �� subbed
That’s a brilliant tip! I can totally picture how that would feel in my head… I will try that.
Gonna try this this Wednesday when I do Back and Biceps I used to do all these mistakes and I never feel the burn while working back and biceps.Could you pls make a similar video for barbell curls and maybe concentration(is it a good exercise though,I heard it for peak)?
just did the motion without weight and I definitely felt the difference
Are you latín? You looks like latín boy! You must speak Spanish too!!
Ha ha I remember in Arnold’s Encyclopedia of Modern Bodybuilding, he recommended a narrow grip BB curl and a wide grip for the inner biceps.
I really like that but my question I have blown my bicep they said that the bicep on the inside will take up the slack it’s been 10 years now I see my bicep that I blown it’s trying to grow will it ever fuse back because I never had it connected the reason why it’s because back then they couldn’t agree if I would still be able to curl or my arm would be in a arm bent situation for the rest of my life so I decided to say no but give me your analogy on that thank you so much Frank Montenegro by the way I’m 70 years old still powerlifting still curling military I can almost do with 300 over my head and I weigh 276 okay thank you John please text me back on this one Frank
Have you heard about “Elite Muscle Formula?” (look for it on Google) It is a quick way for you to get ripped fast.
Two things in this video that i’d rather hold than dumbbells.
Interesting. I like to do both arms simultaneously. I figure being able to perform twice as many reps in a given time is worth it. Form is solid for both arms
I’ve been doing this workout with full 5gal Culligan Water Jugs for many months. The results are amazing.
Very nice video… How much dumble weight should we use to do the hammer curl.??
Hammah Calls fah ya Aaaahhms!!!
Pahk mah Cah,naht ta Fah fram tha Bah!!
���� (I’m just teasing… I’m sure you get shit for that constantly!!)
A lot has to do with genetics too black people are gifted like that
M8 ty for showing how to curl. I realized that i was curling the wrong way all my life hahaha
I ain’t going to lie.. I do cheat like I’m going skiing with these Bit@hes.. ��. This dude is Funny.. ����
don’t know man is this guy really natural he is pretty big but not big what are his height and weight
So what about this video https://www.youtube.com/watch?v=zC3nLlEvin4??? something is wrong here
Buenísimo… No tengo idea que dijo pero el lenguaje corporal fue muy claro
Lol some people stop right here, I don’t know what the fk that is.
Why am I just now finding this account. Fucking subscribing right now
Im a total begainer..my biceps are like paper
but what if im alrdy doing it wrong…like left arm is stronger can lift 5kg but right arm weak as shit only 3kg after 2nd rep….i really donnl how to balance it now
Okay, it seems to make it wider outsidewards, but what about insidewards?
This channel is great. Seems like a real nice guy too, instead of one pretending to be nice for the camera.
Did these 3 exercises last night after blasting back. And my arms were fried. As always John, great stuff!
quality tips there especially moving your pinkie that bit closer definitely makes a big difference in the long run
I love to do hammer curls need to do more growth great arm exercise!
I think that jessie’s disappointing gains indicates jeff’s unsuccessful training methods!!
Yo John great videos man you rock I love the bicep videos your new Name to me is JOHN da old school BEAST Meadows I’m loving your knowledge of the bodybuilding concepts keep doin what you ok now back to the gym thanks JON for being you����
So can the standard barbell curl still be used for anything???!
I like that bar you used at the start, that would be easy on the wrists also. Great versions John thank you for these tips.
Suddenly my pinky seems very interesting ����.FUR SURE IT WILL HELP TO GET BETTER GAINS.and stop doing more mistakes��thnkz,and u talks really cute����(don’t take it wrong����)
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Why you don’t show us how you take your steroids I can lift more weight than you and I don’t have the arms you have
Stop wasting your life posing in front of a mirror. No one cares how you look. The strongest most intelligent and best fighters of mankind do not look like funny looking body builders.
Never ever realize this shit, pinky’s up damn..thanks for the tip
Funniest instructor I’ve seen so far. “Don’t know what the fuck that is.”
Love you Scott-awesome tips as always. I was not going all the way up and squeezing my bicep.
I just left the gym and I did the squeeze at the top, man my arm are swoll as hell and I only used 25lbs
That particular muscle in my arm is buldging but I feel like the other side of my arm is super skinny.i can see it in your arm too. I want to be huge and my arms are bigger than most but I feel like it’s WAY higher than they are wider. What the heck is up with my arms?
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
Every day you give us a new content and each time I can learn from you. Thank you John!
Damn, I was doing the mistake of doing these standing up and with two arms at the same time
I Actually Like These 3 Different Ways To Do Hammer Curls. Thanks For Sharing
good video but I hate how every exercise video has to have blasting bassy music at the intro and end. When I try to watch these vids at night it have to run to lower the volume when they get to the end
These are the kind of work out videos I’m looking for. Short, to the point, and informative. Thanks
You look like a Spider Man with all those Eins Hanging out!!!..����������
I grabbed the Titan multigrip bar off of Amazon for under 100 bucks awhile back and have been quite pleased. I also enjoy rope hammer curls on the cable machine. Mountain Dog you da man!
I started doing these exercises on the chamber and get strong pump in my triceps is that normal doing 3 sets of 15.
I looked at the elitefts website, and they have several of those hammer curl bars, but I’m not sure which one you’re specifically referring to in the video.
Lol so true bro
Constant muscle tension is bs
Total volume and intensity matters
im listening to him, his arms are actually doing the talking for him.
I hit the like cuz you yelled at me to not forget to do so hahaha love your knowledge tho!!!
Look at the stance of Jeff in the mirror! XD Absolute stance of a lad!!!! 1:09 XD
You just earned another subscription. Great detail and very thorough. This has helped you stand out. Keep up the good work.
Great video as always John. Are you keeping the weight light for the purposes of this demonstration or do you tend to keep it light for these exercises?
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????
How can I do these with no dumbbells but just a cable machine?
Damnit. This video popped up 2 hours AFTER my arm workout. Now I gotta wait to try it. Thanks John.
So should I be doing hammer curls or should I do cross body curls? Or both?
I do all kind of workouts high reps low reps gymnast exercises human flag and shiet like that, I master the 2 finger push ups i do pull ups with 80 pounds
Its amazing, I train over 20 years, always take care about brachiallis work, but this tip I never heard it. Always learning, always. Thanks from Brazil ����, Jim!
great video chris! except when the tricep is contracted and the arm is straight its called elbow extension, flexion is bending the elbow aka bicep curls
How do you focus on the outer bicep, instead of the brachialis?
“Hammer curls actually focuses on the outer head vs the inner head…” DFQ you mean
I do body weight exercises, so can a chin up bring in the same effect?
3:10 wow i never thought on that version curl! very impresive. tnx
you presented in the past a version with rope, trying to stay quite far away from the pulley and squeeze the balls of the rope together when you’re up. it’d put it as n. 4:D
Does one hammer curl with the right and one with the left count as a rep or is one left a rep and one right a rep?
I don’t even have big bicep and tricep but I still doing workout arm
Sorry for the double post just wanted to say this gave me such a pump I can hardly roll up my sleeves
You are one of the most knowledgeable persons on YT for fitness, at least that of I know. You explain in simple layman language and it helps people like me who are not interested in getting 2nd degree in this subject. So, thanks! And keep up the good work.
Who else was watching the girl squatting while listening to Scott.
none of that shit bam bam bam that’s all i remember haha love ya bro no homo haha
At 52 trying to live longer. So thankful I found you. Thanks for extending my life.
Wow. Was fuer ne Hantel, da wachsen die Muskeln ja wie Unkraut. Nicht
Hello buddy mick here… wat is a good split.. im workn out 4days a week… im doin back triceps bicepts… monday…. tuesday legs chest shoulders… what u think john… any info is much appreciated… god bless
The only youtuber that i trust for proper training….. Thank you Jeff sir…..lots of love from India❤
My arms was 16 inch and mywidth of bicep was like a pencil with these exercises igain 17 inches have been doing them for two months and gain good result thanks jeff
How often do you have to do this exercise per week can any one please reply fast
Why wasn’t YouTube around 20 years ago when I started the gym it was all trial and error then..
So much info and tips around now for younger gym rats it’s amazing.
Amazing physique, amazing way to explain, very professional..great work man keep it up!
I like my hammer curls very concentrated, it really gives you that bicep burn.
I do 5 Sets, 10 reps each arm, so 100 reps total, 50 reps right arm, 50 reps left arm. Doesn’t really matter how much weight u do it with, as long as you feel a burn or type of soreness on your biceps, than you’re actually doing something.
thanks for the tip when I was dumbbell curling it felt like I wasn’t getting a good effective workout on the dumbbells as much as the barbell curls
Useful video sir! I only just started to incorporate hammer curls into my workout, thought I should grasp what not to do first!
So how do we incorporate this into our biceps regimen….do we completely replace the barbell curl/ ez bar curl/ dumbell curl set with this….or do we do it as a complementary 1 2 set exercise as an addition to our existing biceps routine….because i remember Jeff saying that we are already loading the biceps on a pull day….and that one of the most common causes of our biceps not getting bigger in size is because most people over work it
i like it!!!! i am gonna do a little change to my routine and use spider hammer curl instead pinwheel curl:)
Whats the difference between nr 2 and 3 john?, number 2 seems like alot of shoulder movement is gone which is better? Grtz
For more great arm workouts check my other videos: https://www.youtube.com/playlist?list=PLNAUreWTt_SiGyt7W1rwMe5yEzM_Ff7we
Your videos are awesome, John, best fitness videos on YouTube!
tfw your tripod is short so u have to squat to get into the camera’s vision
What if someone wants wider lower part of the biceps (around the elbow)? Can you, please, recommend an exercise about that?
That’s the issue with me, when Jesse put his arms straight on.
This dude made this enjoyable to watch. Not like Some boring monotonous fitness channel like most. This dude is gonna start his on system and that shit gone work for a lot of people.
Thank you very much. I’ve been working out for 7 months now and had no idea this would work. I’ve had big biceps, but they weren’t very wide until 2 weeks ago. I’ve begun to see a difference and can’t thank you enough
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 ��
Hey man, thanks, this helped immediately. It really is those small details that can make all the difference.
Just recently got back into working out after several years off and your videos have been a great help. Especially with the fact that I am now over 40.
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.
you are beefing with Jeff on that hammer curl one arm at the time
Thank you, I been tryin to find how to widen my arms, and none of the other channels clearly elaborate this ��
thanks Scott, just did these today and didn’t know to not grip the middle!!!!
I took 2 weeks off for exam period, jeez I got a shit load of work to do now! ��
Good video, John! I like the tip for the angled swiss bar hammer curl.
I wish i knew this before working out. I have some pretty impressive biceps from the sides. But you wouldn’t be able to tell looking at me straight ahead
Why do I only feel only my Brachioradialis working rather thanmy brachialis