How you can Perform a Hammer Curl

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If you have skinny biceps that you want to make wider, then you are going to want to watch this video. Here, I’m going to show you the best way to widen your biceps and get bigger, thicker arms in the process. Many times people focus on the height of their arms by working on building up the bicep peaks. While this is an approach that is sound it is not the only one. Incorporating brachialis work into your arm workouts is something you do not want to forget to do..
The brachialis muscle is situated beneath the biceps and is slightly visible if you flex the arm and palpate on the outside of it. Just underneath your long head of the biceps is a muscle that might be popping out a bit that is located between the biceps and triceps. This is the brachialis. The function of this muscle is to flex the arm..
Unlike the biceps however, this is its only job. The biceps on the other hand will supinate the forearm and flex the humerus at the shoulder while still helping to flex the elbow. The main difference however is that due to the fact that a muscle is strongest in its midrange, the brachialis is going to be more strongly contributing to elbow flexion in the beginning third to half of an elbow bend and the biceps will kick in more strongly from the midpoint up..
Since the two muscles share a common function it is impossible to get one to be removed completely from the action of flexing the arm. That said, there are things you can do to favor the action of the brachialis by slightly defavoring the contribution of the biceps by impairing its preferred action. This can be achieved by pronating the forearm primarily..
You have probably heard that the hammer curl is a great exercise for building up the brachialis and thickening the muscle beneath the biceps to help push it outward and give you thicker looking arms. That is correct, however many times people don’t perform the exercise properly and don’t see the results they should from doing it. The key is the positioning of the forearm and elbow during the movement. Instead of just keeping your hand in neutral with your knuckles pointed straight ahead, fold the arm against the chest and pronate the forearm. From here, simply flex and extend the elbow to lift and lower the dumbbell. This will really ignite the brachialis while minimizing the contribution of the biceps to the movement..
There are other exercises you can do that will accomplish this as well. One of them is a modification on the greatest upper body builder there is, the pullup. Rather than doing chinups which have a high contribution of biceps because of the supinated forearm required to do the exercise, you would want to do a pullup. But not just any pullup. Instead, take a very close grip on the bar and aim to close down the angle of the elbow joint as you pull rather than worrying about getting your elbows behind your body..
This movement can be done from a inverted row position as well if it is too difficult to do while hanging from a bar. Either one is going to light up the brachialis and have you filling up those shirt sleeves in no time..
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Next in our series is our hammer curl, called that because it looks kind of like a hammer. So instead of having your palms facing up, like you do with most bicep exercises, you’re going to have the weight perpendicular to the floor. All right? Just like you’re holding a hammer..
So start right here, 90 degrees. Bring the arms down and all the way back up. Arms down, and all the way back up. Now an important thing here is to make sure that the elbow is not swinging. If the elbow moves, or if your back moves, you’re not really using the bicep very much. So make sure that that elbow stays stable as you bring it up and down. Bring it up and down..
And you should feel more contraction in the forearm than you felt when you were doing this curl. So it’s just a different angle that you’re working the bicep from. A nice way to kind of round out the bicep workout with this small muscle, and there aren’t that many different things you can do with it.

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*.
https://muscularstrength.com/article/Five-Dumbest-Hammer-Curl-Mistakes-Sabotaging-Arm-Growth.
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..
*CONTINUE READING HERE*.
https://muscularstrength.com/article/Five-Dumbest-Hammer-Curl-Mistakes-Sabotaging-Arm-Growth.
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In this video, I’ll show you how slightly changing your grip while doing hammer curls can help you develop a bigger biceps peak..
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Okay, so today we’re going to go over how to do dumbbell hammer curls. Now there’s different variations to this. You can do um together or one at a time. I personally like one at a time, cause you can really focus on it. Now as opposed to a regular curl, you’re not gonna rotate your wrist up to the sky. Now notice in your regular curl, when you rotate you’re really peaking out your bicep. So you’re working a lot of the interior of the bicep. With a hammer curl, you’re focusing more on the width of your bicep in your forearm. Okay. So that’s the primary focus of the hammer curl. Now to do these, you’ll start just like your regular dumbbell curls. Hands at your side, nice base. Shoulder width apart with your feet. Loose knees, not locked out. Elbows, not locked out. Nice soft elbow. Now as you come up, you can come in different directions. You can come straight up or you can come across your body. I love to come across the body just because you feel a little more on that bicep. But, to do this, it’s very controlled movement. Squeeze. Come back down. Come up, very controlled movement. Squeeze. It’s really important to get that squeeze and flex everything you got in there. Come back down controlled. Don’t be throwing the weights around cuz it won’t do anything for ya. Breathing, is very important during this exercise. As you come up, you’re going to breath out. Squeeze, release, breath in. Come up, breath out, squeeze, breath in. Bad habits always happen with this exercise. you see guys throwin them up, elbows not locked in place. Keep your elbow right locked by your side. Come up, squeeze, come back down. You’ll really feel it in your forearm and in the middle of your bicep if you’re doing it right. Come up and down. Come up and down. That’s your dumbbell hammer curl.

In this video I go over 3 different variations of hammer curls that will blow up your biceps and forearms. I think you will like this. You can even make this a whole bicep workout if you wanted too. So give this a try and let me know what you think..
For more great arm workouts check my other videos: https://www.youtube.com/playlist?list=PLNAUreWTt_SiGyt7W1rwMe5yEzM_Ff7we.
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