Hammer Curls – Quick Tips With Tips


Dumbbell Bicep Curl VS. Hammer Curl (WHICH BUILDS BIGGER BICEPS?)

Video taken from the channel: ScottHermanFitness


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Arm Workout Tips | Hammer Curls | Biceps Workout

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Traditional Bicep Curls vs Hammer Curls (What’s The DIFFERENCE?) | FREE Arm Growth Guide

Video taken from the channel: Mind Pump TV


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


Stop Doing Dumbbell Bicep Curls Like This!

Video taken from the channel: ATHLEAN-X™

You can do hammer curls seated or standing. Brace your core, take a deep breath, and squeeze the dumbbells as hard as you can. Begin pulling your hands up towards your shoulder — ensuring you keep your elbows glued to your sides. Allowing your elbows to drift forward will take the stress off of your targeted muscle.

Through the whole hammer curl, keep your elbows locked in at your sides. If you find that when you are doing the hammer curl that your elbows are moving forward, lower your weight. Keep your wrist in a lock position. Keep your wrist in a locked position throughout the movement with no supination.

Below is a step-by-step guide on how to properly set up and perform the hammer curl, more specifically the standing single arm dumbbell hammer curl (you can do with two dumbbells, seated, standin. How to do Hammer Curls Stand upright and grip two dumbbells at the side of the body with the arms straight and palms facing your torso. Raise one dumbbell until the forearm is vertical and the thumb faces the shoulder. Hold the movement for one moment and squeeze the biceps. Perform an alternating hammer curl, lifting one dumbbell at a time.

Make it harder: Slow your lifting tempo. Use a heavier weight. To help you lift the heaviest weight, try a seated, one-arm braced hammer curl: Sit in a chair with your feet flat, your knees spread wide, and. Kettlebell Hammer Curl This is a great biceps and biceps-brachialis exercise. It provides plenty of work for the forearms, as well as smaller muscles around the hands and wrists.

It finishes with the kettlebells in an extended lever-arm position, allowing you to place constant tension on. The hammer curl is a great exercise for the biceps and forearms. Set up by grasping a set of dumbbells and standing straight up with the dumbbells by your sides.

You should be using a neutral grip, meaning your palms are facing your body. Standing hammer curls Last on the list we have the most simple of all hammer curl variations, but one which is still incredibly effective. Begin by standing upright, holding a dumbbell in each hand at arm’s length, with your elbows as close to your body as possible. Full Playlist https://www.youtube.com/playlist?list=PLB22C9B80DE9FCC61 like these Workout Lessons!!!

Download our official fitness app http://apple.co. Learning proper hammer curl form is easy with the step by step hammer curl instructions, hammer curl tips, and the instructional hammer curl technique video on this page. hammer curl is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the hammer curl.

List of related literature:

I follow that with alternate hammer curls for the separation of the brachialis and the biceps.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

You can use these techniques with any of the body positions and grips listed on the next page, as well as just about any other curl.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Variation: You can also do these with a side-grip, focusing more attention on the outsides of your forearms, much like hammer curls.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

The technique works great for curls and such—you can just work your way down the dumbbell rack.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

The hammer curl is also an excellent exercise to train the brachioradialis and brachialis since the arm is in a semipronated position and there is less stress on the wrist than in reverse curls.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

The second step utilized a solution to “set” the curls.

“Fashion Fads Through American History: Fitting Clothes into Context: Fitting Clothes into Context” by Jennifer Grayer Moore
from Fashion Fads Through American History: Fitting Clothes into Context: Fitting Clothes into Context
by Jennifer Grayer Moore
ABC-CLIO, 2015

This is a cool variation of the standard curl that allows you to improve strength at your weak point in the move.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

One good method for totally stimulating your forearms is after you do your Wrist Curls—when you are too tired to do any more reps—simply let the bar hang in your fingers and then flex your fingers by opening and closing your hands and getting to those

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

I prefer doing the curls in a sitting position, resting the back of my forearms on the bench and holding the barbell in a close grip.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

It’s important that these be done before the barbell curl, to warm up the elbow without strain.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • 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

  • This guy is just “chunky”, not muscularly-defined at all, especially if he intends to talk/teach with any authority. Don’t care how popular he is, he doesn’t have a defined body to prove what he’s saying is right or works. His body has no noticeable musculature “definition” at all, not on the arms, legs, back, shoulder, traps, nowhere, he’s just chunky and kinda full of fat-bulk. Don’t know why he is considered an “authority”.
    Jeff is the guy to listen to, he’s well-qualified AND has a body to prove it all.

  • Good, but I put my back to the wall, with the back of my arms pressed against the wall, allows full range of motion, without cheating….has worked REAL good for me

  • I disagree with you to the following elements. Biceps is a much stronger flexor of the elbow than the brachialis. Hammer curl is an exercise that gives a little more emphasis on the brachialis than the bicep. And reverse grip curl gives more emphasis onthe brachioradialis.

  • You are missing the primary motion of the bicep, supination, you need to use a supination motion while doing dumbbell curls otherwise just use a bar.

  • I use both of them. My biceps were so small but since I started doing both, they’ve gotten huge. Notice a change in my forearms too as hammer curls works part of your forearms also.

  • 1:22 i think you meant elbow flexion. there’s no such thing as forearm flexion lol. what you did was wrist flexion and the biceps brachii does not cross the wrist joint.

  • Left biceps: Hey man what r U doing…
    Right biceps: I’m waiting my turn….
    Jeff: Shut up…….both of U start working together….��

  • Me: Clicks on the video

    Jeff: you’re doing it wrong!

    p.s love your videos. Thank you so much for sharing all your knowledge with us.

  • I can support that this is real. When I was just starting, I used to stand behind the wall to help me activate my core and kill the momentum of swaying. It’s hard but it is sure damn effective.

  • 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.

  • Where did the single arm dB curl come from? There is barely another exercise where this bizarre pattern comes in. Why did it ever come in the bicep curls. Always baffled me why people have done it one at a time. Am glad Jeff made the video but I would go as far to say as it shows a basic lack of understanding that anyone would do it any other way.

  • I think you should do both, especially if you’re going for aesthetics because Hammer Curls work the Brachioradialis as well, which look good for filling out shirts or having bigger forearms.

  • 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.

  • 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��

  • 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

  • All kinds of respect to you Jeff. Your vids are presented with just the right amount of anatomy and physiology without pretension. Articulate and backed up with a physique that shows results. I certainly have benefited from them, and have inserted them into my w/o routine. Thanks for the wise, yet salt-of-the-earth instruction. Just subbed. ��✌

  • Form and Range of Motion is critical for all lifts. I’m going to show this video because I was right. Ain’t gonna do it right, don’t bother lifting the shit is my philosophy and ideal on weight training. Thanks!

  • Thank you I’ve been doing one arm biceps curls the way you just showed not to do them for years. And one arm is bigger and stronger than the other. Great advice ��

  • 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!

  • 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.

  • “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

  • Every time I watch your videos I find out that I’ve been doing it wrong. Thank you for educating me on how to get the most out of my workouts ��

  • 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?

  • 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 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!

  • 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!

  • But jeff the mind muscle connection is not that great as in single arm…. And mind muscle connection is the most efficient way to grow your muscle..

  • 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.

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!


  • Don’t know why I should trust someone who keeps referring to the ‘biceps’ as a ‘bicep’. ‘BI’ means two…two biceps on each arm (and two on each leg.

  • 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.

  • Omg I always wondered what the difference was! Thanks for taking the time to explain this in a very simple and easy to understand way.

  • 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.?

  • Use heavier weight try 75 pounds dumbells concentrate do 2 sets of 12 make those arms huge at least 20in soon enough with creatine

  • What do you think of the cross body hammer curl as a means to further isolate the the brachialis?

    Because if that works better than the standard hammer curl for that I would just as soon use it, because my forearms respond VERY well to any kind of training. So the less stimulation I give them the better, otherwise I look like Popeye.


    Make sure you guys check out all of the other videos in the VS series too! Always good to know if you’ve been going with the wrong exercise for your goals!

  • What if i do both arms at the same time but after 12 reps i cant lift my left arm while my right is still capable of continuing? Should i stop or should i keep going with the right arm?

  • You can also do a 1 arm dumbbell curl.
    Literally 1 dumbbell, and the other hand nothing.
    This will make it into a biceps and core workout at the same time, having to keep the body straight aligned when curling that 1 dumbbell for reps.

  • These videos are great, it’s nice to know there are good people in this world who just want others to improve in every aspect whether its training or getting down the technique, keep it up man! I subscribed and hopefully you continue making more videos. I’m sure everyone can learn from your

  • Hi Jeff! Firstly, thank you for your so informative videos! When I first began in strength training I had no idea how to do anything but your videos helped so much and I am seeing results. Now for my question haha, I am currently doing my exercises all with just dumbells and body weight and I have implemented using the bilateral method. However, I am beginning to feel that the weights are becoming lighter and ready to increase weight. I currently cannot bc I only have one dumbbell that is larger and have to wait for this pandemic to die down a bit to get the second one. What would you recommend for me to do so I could continue to increase muscle mass with what I have? Thank you in advance!

  • Great video…love how you get right to it, give us an explanation about form and then go ahead and show us a demonstration. Thanks for explaining what we should not do as well. Always enjoy your videos Scott. Thanks for making great ones.

  • When I did curls my lifting partner and I would use essentially a bicep bench. Everything was on the bicep. No body rocking. It worked well for me.

  • 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

  • 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


  • 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

  • Interessante e con effetto muscolare.Ma se avesse interprete in italiano è meglio.Grazie sempre della tua disponibilità professionale.����

  • 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?

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!


  • 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!

  • 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!

  • 6:40 My favorite part…

    I laugh when I see people swinging their arms during reps trying to use heavier than needed weight. Anyone can do that, but not everyone can do full, correct posture curls with little to no other body movement but your targeted area.

  • 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

  • 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.

  • 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

  • I appreciate this. Thank you. I have been struggling trying to figure out which one would be better, but now I’m going to incorporate both. Do you have anything on how to improve abs with normal dumbbells?? I have two 10lb and one 25, and I can’t afford a gym membership, so I would like any tips I can get!

  • 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

  • I like both of these types of bicep curls and I also like using a bench and doing preacher curls with dumbbells to isolate my bicep.